Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance and Fitness:
25 min to hit a heavy single
Part 2 – Conditioning:
“The Hateful Eight”
Performance:
AMRAP 8
8 KB Swing 24/16
8 Wall Ball 20/14
8 Box Jump 24/20
Fitness:
AMRAP 8
8 KB Swing
8 Wall Ball
8 Box Jump
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Turkish Get Up
Performance and Fitness:
20 min skill and work on Challenge of the Month.
Part 2 – Conditioning:
“3MOMS Are Better Than One”
Performance:
E3MOM 15
400m Run
10 Push up
1 Rope Climb
Fitness:
E3MOM 15
400m Run
10 Push up Progression
2 Rope Climb Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Front Squat
Performance and Fitness:
2 every 90 sec for 12 min @ 80-85% / RPE 8
Part 2 – Conditioning:
“Blue Collar Beast”
Performance:
3 RFT
400m Sandbag Run 55/35
10 Deads 225/155
2 Rope Climb
Fitness:
3 RFT
400m Weighted Run
10 Deads RPE 7
2 Rope Climb Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
5 min skill rebounding Hang Power Clean
5 min skill rebounding Jerks
Part 2 – Conditioning:
“Cindy and DT”
Performance:
For Time:
5 Rounds of Cindy
3 Rounds of DT
1 Mile Run
Fitness:
For Time:
5 Rounds of Cindy
3 Rounds of DT
1 Mile Run
**Cindy:
5 Pull up
10 Push up
15 Air Squat
**DT
12 Deads 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
2 Every 90 sec for 15 min
Starting at 65% increase weight ea. round don’t exceed 80%
Fitness Start RPE 6 climb to RPE 8
Part 2 – Conditioning:
“Speed Racer”
Performance:
AMRAP 7
7 Burpee
7 KBS 32/24
Fitness:
AMRAP 7
7 Burpee
7 KBS
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
20 in to hit a heavy single
Part 2 – Conditioning:
Against The Wind
Performance:
E3MOM 12
3 Power Snatch 75% Daily Max
5 Pull up
10 Push up
15 Air Squat
10 Push up
5 Pull up
3 Power Snatch 75% Daily max
Fitness:
E3MOM 12
3 Power Snatch RPE 7
5 Pull up Progression
10 Push up Progression
15 Air Squat
10 Push up Progression
5 Pull up Progression
3 Power Snatch RPE 7
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance and Fitness:
3×2 75% / RPE 7
Part 2 – Conditioning:
“Backyard Junkie”
Performance:
21-18-15-12-9-6-3
Hang Power Clean 65/45
**Between rounds:
30 Dubs
7 Burpees
Fitness:
21-18-15-12-9-6-3
Hang Power Clean RPE 4
**Between rounds:
30 Speed Steps / 40 Singles
7 Burpees
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Clean and Jerk
Performance and Fitness:
20 Minutes to hit a heavy single.
Part 2 – Conditioning:
“Electric Boogaloo”
Performance:
EMOM 12
4 Cycles
Min 1: 15 KBS 24/16
Min 2: 12 Box Jump 24/20
Min 3: 9 Wall Ball 20/14
Fitness:
EMOM 12
4 Cycles
Min 1: 15 KBS
Min 2: 12 Box Jump
Min 3: 9 Wall Ball
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Front Squat
Performance and Fitness:
1×5 @ 75% / RPE 6 1×3 @ 80% / RPE 7 1×2 @ 85% / RPE 8 1×1 @ 90% / RPE 9
Part 2 – Conditioning:
“OC Throwdown”
Performance:
15 Squat Clean 135/95
30 Pull ups
12 Squat Cleans
24 Pull Ups
9 Squat Clean
18 Pull Ups
Fitness:
15 Squat Clean RPE 7
30 Pull up Progression
12 Squat Cleans
24 Pull Up Progression
9 Squat Clean
18 Pull Up Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
7×2 Across T&G
* Heavier than last week or 70% / RPE 7
Part 2 – Conditioning:
“A little bit of Nancy’s Snatch”
Performance:
3 RFT
400m Run
15 Power Snatch 95/65
Fitness:
3 RFT
400m Run
15 Power Snatch RPE 6