Warm-up & Mobility: 15 Minutes

Strength: Clean – OTM 10 min – 1 Power Clean + 1 Clean at 75-80% of your 1RM

Conditioning: AMRAP 10 min of –

• 10 Power Clean @ 60% 1RM Power Clean
• 30 DU
• 10 HSPU

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 5 Pause Squats at @50%, 5 Pause Squats at 65%, 5 (No pause for this set and the rest of the sets) @75%, 5@90%, 3@95%, 8@75%. Work percentages off your 3RM. Please use spotters for the last 2 (or 3) sets.

Conditioning: 3 RFT

• 20 Burpee
• 15 TTB
• 400m Run

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – OTM 10 – 1 Power Snatch + 1 Snatch at 75-80% of your 1RM

Conditioning: 12 Min AMRAP of –

• 50m Shuttle*
• 4 Power Snatch (135/95lb)
• 15 Wall Ball (20/14lb)

*Increase Shuttle by 50m each round

 

Warm-up & Mobility: 15 Minutes

Strength: Clean complex at 70-75% of your 1RM – OTM 10 min of 1 Power Clean + 1 Hang Clean + 1 ¼ Front Squat

Conditioning: “Jackie” (RX is ON)

• 1000 Meter Row
• 50 Thrusters (45/35)
• 30 Pull-Ups

 

 

Warm-up & Mobility: 15 Minutes

Strength: Bench – long (2 ct) pause at bottom – 5-5-5-5 (try to work at the same weight as last week), OR Push-Press 3-3-3-3

Conditioning: AMRAP 3 /rest 1 / AMRAP 5 / rest 1 /AMRAP 7 of –

• 8 True Push ups
• 8 Ring Dip
• 8 Burpees

 

Warm-up & Mobility: 25 Minutes (Extended Mobility!)

Skill: Level II Double-under test – How many DUs can you do in 2 minutes? (Goal is 50 or more)

Conditioning: OTM for 14 min –

• Even mintues, starting at 0:00 – 7 Deadlifts (70% of your 3RM or 60% of your 1RM)
• Odd minutes, staring at 1:00 – 200m Run

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch complex at 70-75% of your 1RM – OTM 10 min of 1 Power Snatch+ 1 Hi-Hang Snatch + 1 Snatch Balance

Conditioning: AMRAP 12 minutes of:

• 3 Power Snatches (135/95)
• 10 Box jump (24/20″)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 5@50% Pause squats,, 5@60% Pause squats, 5@70% (this set and the rest of the sets have no pause), 5@85%, 3@90, 8@70% – working percentages off your 3RM

Conditioning: “Quadzilla“

For Time (10 min time cap) (RX is ON):

• Run 200M, 4 Front Squats
• Run 200M, 8 Front Squats
• Run 200M, 12 Front Squats

RX = 205/140; Scale #1 = to 135/95, Scale #2 = 95/65 or less

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 25 Minutes to establish a 3RM. You will be using your current 3RM to work percentages in the coming weeks so please record your weight!

Conditioning: “Level II Benchmark”

• Buy in – Run 400

then 3 rounds of –

• 5 Pull ups
• 10 KB swing (24/16k)
• 10 Burpees

The Goal here is to complete this WOD as prescribed in less than 6:00 for men, 6:45 for women.

Warm-up & Mobility: 15 Minutes

Strength: Bench Press: 6-6-6-6 (Increasing in weight each set, last set should not be maximal) – No pause required but make sure you don’t bounce either!
OR – Strict Press 5-5-5-5

Conditioning: For time –

• Buy in – 50 DUs

3 rounds of

• 2 Rope Climb
• 10 Walking lunge steps with plate locked out (45/25lb) (L+R=1)
• 20 Wall Ball (20/14lb)

• Cash out – 50 DUs