Warm-up & Mobility: 15 Minutes

Strength: Clean Complex – OTM for 10 minutes @70-75% of 1RM – 1 Power Clean + 1 Hang Clean + 1 Front Squat

Conditioning: 3 RFT – Rx is ON – of –

• 5 Front Squats (185/125lb)
• 15 C2B Pull-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 20 min – working percentages off 1 RM already established – 5×50%, 5×60%, 5×70, 5×75-80%

Conditioning: For time –

• 40 Wall Ball Shots
• 300 Meter Run
• 20 Burpees
• 300 Meter Run
• 40 Wall Ball Shots

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – OTM 10 min @70-75% f your 1RM- 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat

**If you don’t know your 1 RM’s work to a challenging weight but a weight you can move quickly with confidence.

**If you miss, count it as a miss and try to correct on the next interval

Conditioning:

For time:
400m Run Buy-in
15-12-9-6-3 reps of:

• OHS (135/95lb)
• TTB

400m Run Cash out

Warm-up & Mobility: 15 Minutes

Strength: Deadlift (20 min) 4 sets of 5 reps each at 45, 55, 65, 75% working percentages from your 1 RM

Conditioning: In 3 min – Run 400m – with remaining time:

• 5 Deadlifts (at the same weight as your last set of DLs from today’s strength)
• Max Burpees

Rest 3 minutes between rounds, complete 3 rounds. Score is total number of burpees.

 

Warm-up & Mobility: 15 Minutes

Strength: Bench (20 minutes) 5×5 @75% of your 1RM – for quality. Or, Strict Press 3-3-3-3-3

Conditioning: AMRAP 12 min

• 25 Double-unders
• 2 Rope Climb
• 12 S2OH (115/75lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 65-70% – OTM 10 minutes – 1 Power Clean + 1 Hang Power Clean + 1 Hang Clean + 1 Clean

Conditioning: 3 RFT of –

• 400m Run
• 25 KB Swings (32/24k)
• 5 Front Squat (165/115lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch 65-70% – OTM 10 min – 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch

Conditioning: AMRAP 15 min of –

• 10 C2B Pull-ups
• 200m Run
• 10 Ring dips

 

Warm-up: 2 minutes

Conditioning: Then, for time (with 10 min time cap):

• 400m Run or 500m Row
• 40 squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

Goal is under 6:30 for men, 7:00 for women. (One thick band allowed for Beginners.)

Mobility: 10 Minutes

Strength: 1 & 1/4 Squat – 3 sets of 5 for quality (15 min) – 40, 50, 60% of your 1RM established

Conditioning: AMRAP 7 min:

• 7 Squat
• 7 KB Swing (32/24k)
• 7 Push-ups

 

 

Warm-up & Mobility: 15 Minutes

Strength: Bench – 5-5-5-5

Conditioning: Conditioning: “Annie”
50-40-30-20-10 reps for time (10 min time cap) of:

• Double-unders
• Sit-ups

 

Warm-up & Mobility: 15 Minutes

Skill: HSPU progressions – 15-20 minutes to work on skill

Conditioning: 4 Rounds for time of –

• 10 HSPU
• 12 Ring Row
• 15 KB Swing (32/24lb)