Warm-up & Mobility: 15 Minutes

Conditioning: For time:

• 20 Burpee
• 20 Front Squat (115/75lb)
• 9 Muscle-ups (or 15 C2B /20 Pull-ups)
• 15 Burpee
• 15 Front Squat
• 7 Muscle-ups (12 C2B /15 Pull-ups)
• 10 Burpee
• 10 Front squat
• 5 Muscle ups (9 C2B / 10 Pull-ups)

 

Warm-up & Mobility: 15 Minutes

Strength: Pause Bench – 1 RM max test or Push-Press 1 RM test

Conditioning:
“Helen”
3 rounds for time (Rx is ON) of –

• 400m Run
• 21 KB swing (24/16k)
• 12 Pull-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 20 min to work up and skill – focusing on the transition from the knee to power position. Climb to something heavy to feel where the pull and receiving posture changes. (This is not a hang power clean but a full clean from the floor but focusing on making sure all positions are hit once the bar gets to the knee.)

Conditioning: For time:

Buy-in: 40 DUs

Then, (no rest)
3 rounds of:

• 3 Power Clean – 80% of your Double
• 7 Box jump
• 9 Wall Ball

Cash-out: 40 DUs

 

Warm-up & Mobility: 15 Minutes

Strength: Squat  – work to a find your new 1 RM (Beginners should hit a heavy 3 or 5)

Conditioning: 7 min AMRAP (optional, take the time to hit your 1RM) of –

• 7 Squat
• 7 KB Swing
• 7 Push-ups

 

Warm-up & Mobility: 15 Minutes

Conditioning: 3 rounds for time (RX is on):

• 400 Meter Run
• 30 Box Jumps (24/20)
• 15 Push Jerk (115/75)

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Strength: Hang Clean – work to a “above the knee” double. Speed and form over weight!

Conditioning: AMRAP 15 Min of –

• 20m Farmer’s carry
• 10 Lunge with BB in front rack (L+R=2) (95/65lb)
• 10 Hang Clean (same BB)

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift 3@60%, 3@70%, 3@75% – working percentages off 3RM. 1RM day will be Halloween (in costume of course!)

Conditioning: “It Takes Two” (CFNE) RX is ON
In Teams of 2, 2 rounds of:
2:00 Air Squats
2:00 Deadlifts (185/135)
2:00 Hand Release Pushups
2:00 Toes to Bar

One athlete holds a Static Hold in PU Pos plank while other accumulates reps. Athletes may divide reps any way they like.

If you choose to do this solo, do it Tabata-style with rest period in plank.

Score is total reps.

Warm-up & Mobility: 15 Minutes

Strength: Hang Snatch – warm up to 70% of your 1RM

Conditioning: On the Minute x 15:

• 2 Power Snatch (70%)
• 7 Burpees over bar*

*both feet must go over the bar at the same time

Warm-up & Mobility: 15 Minutes

Strength: Squat  warm up sets to 3@60% 3@70 3@75 of your 3RM (This week will be a deload week.)

Conditioning: AMRAP 12 minutes of –

• 20 DUs*
• 15 Wall Ball
• 2 Rope Climb

*Add an additional 20 DUs each round

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift 2 reps @ 75%, 2 @ 80%, 2 @ 85% – work percentages off your last 3RM

Conditioning: AMRAP 10 minutes of* –

• 5 Burpee Box Jumps (24/20)
• 10 Lunge Steps (L+R=2) with plate locked out overhead (45/25lb)

*On the every other Minute – perform 7 Deadlifts (225/155lb)