Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Performance and Fitness: Toes to bar kip – progressions and efficiencies

Part 2 – Conditioning: CF Games Open WOD 12.3 – see a full description of the standards for this workout here.

Performance: 18 min AMRAP of –

• 15 Box jumps (24/20″)
• 12 Push Press (115/75lb)
• 9 Toes-to-bar

Fitness: 18 min AMRAP of –

• 15 Box step-ups
• 12 Push Press at RPE 6
• 9 TTB progressions (sit-up, toes-through-rings, or kipping knee-ups)

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 Minute time cap

Performance: Squat – warm up and work up to 2 sets of 2 at 85% – make use of spotters!
Fitness: Squat – 4-5 sets of 3 reps working up to a 7 to 8 RPE

Part 2 – Conditioning: “Right In”

Performance: For total reps –

• 8 rounds of Tabata Squats (work for 20 seconds and rest for 10 seconds)
• Run 200m weighted (AHAP)

Rest until clock hits: 7:00

• 8 rounds of Tabata KB Sumo deadlift high pulls (24/16k)
• Run 200m weighted (AHAP)

Rest until clock hits: 14:00. Then for time:

• Unweighted 800m run

Fitness: For total reps –

• 8 rounds of Tabata Squats (work for 20 seconds and rest for 10 seconds)
• Row 200m with two 45lb plates under the back of the erg

Rest until clock hits: 7:00

• 8 rounds of Tabata Russian KB Swings
• Row 200m with two 45lb plates under the back of the erg

Rest until clock hits: 14:00. Then for time: Row 1000m

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch & Overhead Squat complex – 1 PS + 1 OHS – 15 minutes to hit a heavy set
Fitness: EMOM 12, Even minutes: 0:40 flutter kicks, Odd minutes: 10 Russian KB Swings

Part 2 – Conditioning:

Performance: P: CFNE “Bangarang” for time (14 min time cap):

• 21 Power Snatch (95/65lb)
• 21 Burpee
• 21 Pull-up
• 15 Overhead Squat
• 15 Burpee
• 15 Pull-up
• 9 Snatch
• 9 Burpee
• 9 Pull-up

Fitness: “Ruffneck”

AMRAP 12 min of –

• 21 S2OH
• 15 Burpee
• 9 Pull-up/Ring Row

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean – work to 70% – 3x max reps touch and go Power Cleans – continue until your form degrades, slows significantly, or you can’t hang onto the bar. Beginners should perform Hang Power Cleans working on form for sets of 3, working to at 7-8 RPE.

Fitness: EMOM 12 min – 6 Pendlay rows at 6 RPE, Odd: Max plank hold trying to keep as much distance as possible between hands and feet

Part 2 – Conditioning: “Unicorns and Rainbows”

Performance: AMRAP 10 min of –

• 8 Power Clean (135/95lb)
• 8 Push-ups on parellettes
• 20 Double-unders*

*add 10 each round

Fitness: AMRAP 10 min of –

• 8 Hang Power Cleans
• 8 Elevated Push-ups
• 20 Single-under*

* add 10 each round

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Performance and Fitness: Quick Back to basics review – efficiency of movement: burpees and KB Swings

Performance and Fitness: Move it More Monday
On the Minute x 30 min – 5 rounds
Min 1: Max Burpees
Min 2: Max Abmat Sit ups
Min 3: 200m Run (just ONCE)
Min 4: Max KB Swings (24/16k)
Min 5: Max Cals on Rower
Min 6: Rest

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – 4 sets of 5 reps at 72-75% focusing on form and speed. Warm up, then hit all 4 sets at the same weight; this is volume work.

Fitness: Squat – 4 sets of 5 reps working up to an 7-8 RPE

Part 2 – Conditioning: “Where’s Waldo?”

Performance: For time – 21-15-9 reps of –

• C2B pull ups
• Burpee Box Jump overs (24/20″)

**Begin Ea round with a 200m run

Fitness:  10 min AMRAP of –

• 200m Run
• 12 Ring row or pull up progression
• 12 Burpee Box Jump overs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance:  Snatch – 3 sets of 2 reps at 85-90%

Fitness: S2OH – 5 sets of 2 reps of Push Press at RPE 7

Part 2 – Conditioning: “Bookends ”

Performance: For Time –

• Buy-in: 100 Double-Unders

Then..  2 rounds of  –

• 30 Overhead Squats (95/65lb)
• 30 Kettlebell Swing (24/16k)

Then…

• Cash out: 100 Double-Unders

Fitness:

• Buy-in: 75 Speed steps or  150 Single-unders

Then… 2 rounds of –

• 30 Goblet squat with weighted implement
• 30 KBS

Then…

• Cash-out: 75 Speed steps or 150 Single-unders

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Warm up your deadlift then perform 5 reps at 60%, 65%, 70%, 75%. Back your weight down for the WOD to 60%.
Fitness: Perform 5 sets of 5 working up to an 8 RPE, then adjust the weights down 5-10% for the WOD.

Part 2 – Conditioning: “Olivia”

Performance: For Time (with a 15 minute timecap):

• 50 Wall Ball (20/14lb)
• 25 Sit-up (possibility to upgrade to GHD)
• 5 Deadlift (275/185 or ~60% of your 1RM)

• 40 Wall Ball
• 20 Sit-up
• 4 Deadlift

• 3 Deadlift
• 15 Sit-up
• 30 Wall Ball

• 20 Wall Ball
• 10 Sit-up
• 2 Deadlift

• 10 Wall Ball
• 5 Sit-up
• 1 Deadlift

Fitness: AMRAP 12 minutes of –

• 15 Wall Ball
• 15 Sit-up
• 15 Russian KB Swing

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Performance and Fitness: 10 mins to Warm up the Power Clean and hit 5 reps at least 20-25% past WOD weight

Part 2 – Conditioning: “Endurance Elizabeth”

Performance: For time:

• 400m Run then…

21-15-9 reps of:

• Power Clean (95/65lb)
• Ring Dip

then… 400m Run

• Power Clean (95/65lb)
• Ring Dip

and finish with a 400m Run

Fitness: For time:

• 400m Run then…

21-15-9 reps of:

• Hang Power Clean
• Dip

then… 400m Run

• Hang Power Clean
• Dip

and finish with a 400m Run

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:  Rope climbs progressions and efficiencies. For those that have their rope climbs we will be working on legless rope climbs

Part 2 – Conditioning: “Case of the Mondays”

Performance:  10 min AMRAP of –
2 Muscle Up / 4 Bar MUs / 6 C2B / 8 Pull-ups
5 Front Squat (155/105lb)
10 Box Jumps (24/20″)

Fitness: 10 min AMRAP of –
10 Ring Rows or 10 PU progressions
5 Front Squat @7 RPE (or 50% 1RM)
10 Box Jump or Step-ups

…but wait there’s more!

Rest 2 minutes and then –

For time: Run 400m with med ball (20/14lb)