Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power jerk 3-3-3-2-2-1 …and warm up the Deadlift
Fitness: Power jerk – 6×3 @RPE 5, focusing on driving the bar from the rack position and catching from overhead in the rack, not the hands …and warm up the Deadlift

Part 2 – Conditioning: “Poison Ivy” – 15 minute time cap

Performance: 10-9-8-7-6-5-4-3-2-1 reps* – For time (or max reps within the time cap)

• Deadlift (185/125lb)
• Box Jump (24/20″)

*20 dubs between rounds

Fitness: 10-9-8-7-6-5-4-3-2-1 reps* – For time (or max reps within the time cap)

• Deadlift
• Box Jump or step-ups

*20 speed steps or 30 single-unders between rounds

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movement standards and warm-up Power Cleans

Part 2 – Conditioning: “Holleyman” – RX is on

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Performance: 30 rounds for time of:

• 5 Wall ball (20/14lb)
• 3 Handstand push-ups
• 1 Power clean (225/155lb) *scale to 85-90% of your 1RM

Fitness: 30 rounds for time of:

• 5 Wall ball
• 3 Seated DB Press
• 1 Power clean

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Progressions to Pull-ups / C2B Pull-ups / Muscle-ups

Part 2 – Conditioning: “Ace and Gary”

4 rounds – 4 min effort (with no rest between rounds)

Performance:

• 400m run
• 15 Pull ups

With remaining time: Max burpees
**score is total Burpees

Fitness:

• 400m run
• 15 Ring rows (as horizontal as possible)

With remaining time: Max burpees
**score is total Burpees

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat – strict 12 minute timecap to hit a heavy 1-rep Front Squat. This is a competition style challenge; plan it out and execute it.
Fitness: Front Squat – 12 minutes to work to a triple at 8 RPE, working on form

Part 2 – Conditioning: “Vladislov”

Performance: 5 rounds – AMRAP 3 minutes – Rest 1 minute between rounds

• 5 Push-ups (with upgrade option to parallette push-ups)
• 7 Toes-to-bar
• 9 Air squats

Fitness: 5 rounds – AMRAP 3 minutes – Rest 1 minute between rounds

• 5 Push-ups (elevated if necessary)
• 7 Kipping knee-ups or sit-ups
• 9 Air squats

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: EMOM 8 – 2 Power Snatch, climbing in weight

Fitness: EMOM 8 – 1 G2OH, climbing in weight to a RPE of 6/7

Part 2 – Conditioning: “Brofessor”

Performance: 4 rounds* for time of –

• 15 Overhead Squat (95/65lb)
• 25 Double-Unders

*EMOM – 3 burpees

Fitness: 4 rounds* for time of

• 15 OHS – or- 10 Hang Power Snatch -or- 7 Hang Power Clean & S2OH (work with your coach to select the best movement for you)
• 25 DUs

*EMOM – 3 burpees

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Review movement standards and scaling options

Part 2 – Conditioning: “Mini-Chocolate Chippah”

Performance: For time –

• Run 800m
• 20 Push-ups
• 30 Wall Balls (20/14)
• 40 KB Swings (24/16k)
• 50 Lunge Steps (L+R=2)
• 40 KB Swings
• 30 Wall Balls
• 20 Push-ups
• Run 400m

Fitness: For time –

• Run 800m
• 20 Push-ups (elevated if necessary)
• 30 Wall Balls
• 40 KB Swings
• 50 Lunge Steps (L+R=2)
• 40 KB Swings
• 30 Wall Balls
• 20 Push-ups
• Run 400

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Max height box jump

Part 2 – Conditioning: “Canguro” from CFNE – RX is ON

Performance: For time –

• 50 Calorie Row
• 40 Deadlifts (135/95lb)
• 30 Box Jumps (24/20″)
• 20 Front Squats (135/95lb)

Fitness: For time –

• 50 Calorie Row
• 40 Deadlifts
• 30 Box Jumps or step-ups
• 20 Front Squats

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat – 25 min

Performance: 3×3 workups to establish a 3 rep set at a 9 RPE. Plan to have your last (heaviest) set around 85-90% of your last 1RM. Your first set should be 85% of your anticipated top set. Your second set should be 92.5% of your top set.

Fitness: 5×5 workups to a RPE 7/8, between sets perform 30s hollow body hold

Part 2 – Conditioning: “NOT Pokemon Go!”

Performance: AMRAP 12 of –

• 10 TTB
• 5/5 G2OH with DB or KB
• 50m shuttle run

Fitness: AMRAP 12 of –

• 15 Sit-ups
• 5/5 G2OH with DB or KB
• 50m shuttle run

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movement standards and warm up movements

Part 2 – Conditioning: “Fight Gone…”

Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the next round.
Count the number of reps completed (count calories for rowing), combine reps from each round for a total score.

Performance: Five rounds of –

• Kettlebell swings (24/16k, with a possibility to UPGRAYEDD to 32/20k)
• Sit-Ups (abmat or upgrade to GHD)
• Hang Power Cleans (115/75lb)
• Burpees
• Dumbbell Thrusters (40+/25+)
• Rest

Fitness: Three to five rounds of –

• Kettlebell swings
• Sit-Ups
• Hang Power Cleans
• Burpees
• Dumbbell Thrusters
• Rest

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – working on speed on the way down and explosiveness, perform 4 sets of 3 at 50% or less of your 1RM

Fitness: Squat – perfecting form with 4 sets of 4 at 7 RPE

Part 2 – Conditioning: “Brexit”

Performance: AMRAP 12 minutes of –

• 200m Run
• 4 Front Sq (155/125lb)
• 2 MUs (or 4 C2B, or 5 Pull-ups)

Fitness: AMRAP 12 minutes of –

• 200m Run
• 4 Front Sq
• 5 Pull-up progressions or 7 Ring rows