Warm-up & Mobility: 15 Minutes

WOD: “Breakthru Barbell Complex”

Perform 7 rounds of this un-timed barbell complex, increasing in weight each round and resting as much as needed between rounds.

Within each round once you pick up the barbell you may not put it down until all movements are completed:

• 3 Deadifts
• 3 Hang Cleans
• 3 Front Squats
• 3 Jerks

Your last round should be a maximal work set. If you miss a lift or need to put the barbell down during any round, perform 15 burpees immediately. Your score is the weight on the barbell that you complete on your last round.

PLEASE know that if you are truly getting into a maximal work effort, you will hit failure and will do burpees – they are part of this workout and are not to be avoided. DO NOT FEAR THE BURPEE!!!

Optional Finisher: 1000m Row for time

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Pull-ups & Chest to Bar – progressions and efficiencies

Part 2 – Conditioning: “Tabata Torment”

Tabata rounds – 20 seconds of work, followed by 10 seconds of rest for max reps. Stay with each movement for 8 rounds.

Performance:

• Pull-ups
• Sit-ups
• Push-ups
• Squats
• KB Swings (30/24k)

Fitness:

• Ring rows or pull-up progressions
• Sit-ups
• Push-ups (elevated if necessary)
• Squats
• KB Swings

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: EMOM for 8 minutes – 1 power clean + 3 push-press, increasing in weight

Fitness: EMOM for 8 minutes – 1 power clean + 3 push-press, increasing in weight to a 6 RPE

Part 2 – Conditioning: “Fuzzy Puppies”

Performance: For time –

• 200m Run
• 10 HSPU
• 20 Lunge Steps (L+R=1)
• 20 S2OH (95/65lb)
• 20 Lunge Steps
• 400m run
• 30 Pull-ups
• 20 Lunge Steps
• 40 Wall Ball (20/14lb)
• 20 Lunge Steps
• 800m run

Fitness: For time –

• 200m Run
• 10 Push-ups or handstand push-up progressions
• 20 Lunge Steps (L+R=1)
• 20 S2OH @RPE 4
• 20 Lunge Steps
• 400m run
• 30 Ring Rows or pull-up progressions
• 20 Lunge Steps
• 40 Wall Ball
• 20 Lunge Steps
• 800m run

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat 2-2-2-2
Fitness: Front Squat 2-2-2-2 (work up to an 7-8 RPE)

Part 2 – Conditioning: “Weinstein”

Performance: EMOM 10 min:

Even Minutes: 5/5 KB Cleans (32/24k) + 10 Push-ups
Odd minutes: Row for max calories

Score is total calories rowed. If you cannot complete the KB cleans and push-ups within one minute, scale the push-ups.

Fitness: EMOM 10 min:

Even Minutes: 5/5 KB Cleans AHAP (or single-arm swings) + 10 Push-ups (elevated if needed)
Odd minutes: Row for max calories

Score is total calories rowed. If you cannot complete the KB cleans and push-ups within one minute, scale the push-ups.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Power Clean – work to WOD weight

Part 2 – Conditioning: “Bro Island”

Performance: 20 min AMRAP of:

• 50 Squats
• 40 Sit-ups
• 30 Deadlift (135/95lb)
• 20 Burpees
• 10 Power Clean (135/95lb)

Fitness:

20 min AMRAP of:

• 50 Squats
• 40 Sit-ups
• 15 Deadlift+
• 20 Burpees
• 10 Power Clean+

+Note – it is OK to reduce the weight on the barbell to accomodate one barbell per athlete for those performing the fitness option today.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Snatch – 7 sets of 1 increasing in weight – work past WOD weight
Fitness: Push-press – 5 sets of 3 increasing in weight – work past WOD weight

Part 2 – Conditioning: “Payday”

Performance: 2 min AMRAP of

• 10 Box jump (20/24″)
• 10 Power Snatch (115/75 lb)
• 10 Pull-up

…Rest 1 min then start 4 min AMRAP with same movements/rep scheme where you left off

…Rest 1 min then start 6 min AMRAP with same movements/rep scheme where you left off

Score is total rounds and reps.

Fitness: 2 min AMRAP of

• 10 Box jump or step-up
• 10 Push-press @5-6 RPE
• 10 Ring Row or Pull-up progression

…Rest 1 min then start 4 min AMRAP with same movements/rep scheme where you left off

…Rest 1 min then start 6 min AMRAP with same movements/rep scheme where you left off

Score is total rounds and reps.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance & Fitness: 10 minute skill work – Single arm KB Swings and KB Cleans

Part 2 – Conditioning: “Deuce and a Half”

Performance: 6 rounds – Every 5 minutes for 30 minutes:

• Run 400m
• 20 Russian KB Swings (heavy)
• 40 Double-unders

*if you cannot finish within 4 minutes, scale the run to 200m

Fitness: 6 rounds – Every 5 minutes for 30 minutes:

• Run 400m
• 20 Russian KB Swings (heavy)
• 40 Speed Steps (L+R=1)

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Clean and Jerk – Work up to WOD weight

Part 2 – Conditioning: “Grace”

Partner up to count and cheer for each other.

Performance: For time: 30 Clean and Jerk (135/95lb)

(It is OK to Power Clean in today’s WOD)

Fitness: For time: 30 Power Clean and Jerk at RPE 5

Finisher: 5/5 Turkish Get-ups

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness : Deadlifts – work to WOD weight

Part 2 – Conditioning: “Casablanca”

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

• Deadlifts at bodyweight
• Burpee over the bar (both feet @ same time)

Run 400m after each round

Fitness:

21-15-9 reps for time of –

• Deadlifts ( < bodyweight)
• Burpee over the bar

Run 400m  or Row 500m after each round

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Turkish get-ups – 10 minutes to go over proper form and technique with light KB or unloaded. (These are a finisher for Friday’s WOD.)

Part 2 – Conditioning: “Faceplant”

Performance: 15 reps of each down to 1 of –

• KB Swing (24/16k)
• Box Jump (24/20″)
• Wall Ball (20/14lb)

Fitness: 15 reps of each down to 1 of –

• KB Swing
• Box Step-ups (24/20″)
• Wall Ball