Warm-up & Mobility: 15 Minutes

Conditioning: “Spy vs. Spy” from CFNE – RX is ON

• 30 Burpees over the Bar
• 400m Run
• 15 Power Snatch (115, 80#)
• 800m Run
• 15 Power Snatch (115, 80#)
• 400m Run
• 30 Burpees over the Bar

Time cap: 20 min

Warm-up & Mobility: 15 Minutes

Strength: Front Squat 3-3-3-3

Conditioning: Fun with Tabata – for total reps:

• Squats
• Sit-ups
• Push-ups
• Pull-ups

 

Warm-up & Mobility: 15 Minutes

Strength: 25 min to work Pull-up – Muscle -up Progressions.

Conditioning: AMRAP 3 min “Fran Prep”

• 9 Pull-up
• 9 Thruster (95/65lb)

Rest 1 min between rounds. Perform 3 rounds.

 

Warm-up & Mobility: 15 Minutes

Strength: Long Pause (motionless pause) Bench Press – 20 Min to work to 1RM: 5-3-1-1-1. Cue: Perfect your set-up then pretend your chest is a made of glass as thin as a light bulb – don’t break it! Pause at the top before you rack.

Conditioning: For time (15 min time cap):

• 50 DU
• 100m Shuttle Run
• 15 Ring Rows
• 20 Box Jump (24/20″)
• 30 KB Swing (32/24k)
• 20 Box Jump
• 15 Ring Rows
• 100m Shuttle Run
• 50 DU

 

Warm-up & Mobility: 15 Minutes

Strength: 20 min to establish a 1RM Clean

Conditioning: Up Ladder 10. In 10 minutes climb as high as possible, adding 1 rep to each movement each round @ 75% of the max you just hit:

• Power Clean
• Front Squat
• Jerk

Alt Wod for newer athletes who are working without much load: 10 min AMRAP – 3 PC, 3FS, 3S2OH, Row 250m

 

Warm-up & Mobility: 15 Minutes

Skill: Rope Climb – 20 minutes. Got rope climbs? Work another goat for 20 minutes

Conditioning: AMRAP 14 minutes of:

• 2 Rope Climb (or 4 Progressions)
• 10 Deadlift @ BW
• 15 HR Push-up

 

Warm-up & Mobility: 15 Minutes

Strength: 20 min to establish a 1RM Snatch

Conditioning: With a 16 min clock – OT2min (for 8 rounds) –

• 3 Muscle-Ups*
• 5 Power Snatch (approx @80% of 1RM – with good form)
• 7 Burpees

When the interval is missed, it turns into an AMRAP

*Progressions for those without MUs

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift 2-2-2-2 (4 worksets increasing in weight to a heavy but not maximal load.) Your last set should be 5% less than your heaviest set from last week. This is to concentrate on FORM over WEIGHT so we can test the 1RM in about 2 weeks.

Conditioning: For time:

• Run 200m weighted
• 30 Thrusters (95/65lb)
• Run 200m weighted
• 40 Grasshoppers (L+R=1)
• Run 200m weighted
• 50 Sit-ups

Warm-up & Mobility: 15 Minutes

Strength: Clean – OTM for 10 min (10 sets) – 1 Clean + 1 Hang Clean from 6″ below the knee @ 80%-85% 1RM

Conditioning: AMRAP 9 minutes of –

• 3 Cleans (185/125lb)
• 6 Pull Ups
• 9 Push Ups

Finisher: Lock a plate out overhead (45/35lb) and go for 200m stroll

 

Warm-up & Mobility: 15 Minutes

Conditioning: “Filthy Fifty” – For time – RX is on:

• 50 Box jump (24/20″)
• 50 Jumping pull-ups
• 50 Kettlebell swings (24/16k)
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press (45/35lb)
• 50 Back extensions
• 50 Wall ball shots (20/14lb)
• 50 Burpees
• 50 Double-unders