Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 5-7 min empty bar skill work with coach and then 10 min work up to WOD weight – Power Clean & Jerk

Part 2 – Conditioning: “Grace’s Heavy Sister Runs Around”

Performance: 6 rounds for time of –

• 5 Clean & Jerk (155/105lb) (OK to Power Clean)
• Sprint 200m

Fitness: 6 rounds for time of –

• 5 Power Clean & Jerk at 5 RPE
• Sprint 200m

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 Minutes

Performance: Front Squat – 3-3-3-3
Fitness: Front squat 5×5 – After each round 20 sit throughs

Part 2 – Conditioning: “Texas Style”

Performance: AMRAP 12 Minutes:

• 5 Front Squat (135/95lb)
• 10 Box Jumps (24/20)
• 10 Pull-ups (scale up to 5 C2B or 3 MUs)

Rest exactly 2 min after AMRAP, then…

• Max effort Double-Unders in 2 min

(Level II goal is 50 double-unders or more accumulated in 2 minutes)

Fitness: AMRAP 12 Minutes:

• 5 Front Squat RPE 5
• 10 Box Jumps to a lower box (no step-ups unless you have an impact issue)
• 12 Ring Rows

Rest exactly 2 min after AMRAP, then…

• Max effort Single-Unders in 2 min

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Deadlift – establish a 1 RM
Fitness: Deadlift – 5×5 @RPE 7/8 – 20 grasshoppers after each set

Part 2 – Conditioning: “Level II Benchmark”

Performance: For time –

• Run 400m (once)

Then 3 rounds of –

• 5 Pull-ups
• 10 KB Swings (24/16k)
• 10 Burpees

Goal is to complete as RX in under 6:00 for men / 6:45 for women.

Fitness: For time –

• Run 400m (once) or Row 500m

Then 3 rounds of –

• 5 Pull-up progressions or 10 Ring Rows at the hardest position
• 10 KB Swings
• 10 Burpees

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Power Jerk – 5 min skill with coach with empty barbell. 10 min work up on doubles, switch to singles as the load approaches RPE of 7.

Part 2 – Conditioning: “For Your Consideration”

Performance: On a 2-minute clock:

• 20 Double-Unders
• 10 S2OH (115/75lb)

With remaining time: Max Wall Balls (20/14lb)

Perform for 5 rounds with 1 minute of rest between rounds. Score is total Wall Balls.

Fitness: On a 2-minute clock:

• 30 seconds DU progression work or 50 Single-unders
• 10 S2OH @RPE 4-5

With remaining time: Max Wall Balls

Perform for 5 rounds with 1 minute of rest between rounds. Score is total Wall Balls.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 10 min skill review of TTB progressions and efficiency

Part 2 – Conditioning: “Mouthful”

Performance: 10 RFT of –

• 10 TTB
• 10 Front Rack Goblet Squat (24/16k)
• 200m Run

Fitness: 10 RFT of

• 15 Kipping knee-ups or 10 sit-ups
• 10 Goblet squats
• 200m Run

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Cleans – 5 min of empty bar work with coach. Then 7 sets of 2 reps catching it in a full clean – working to a heavy set. You can drop and reset but don’t take more than 20 sec.

Fitness: Cleans – 5 min of empty bar work with coach. Then EMOM 12, Even minutes: 5 cleans (full if possible), Odd minutes: 30 sec plank hold, as much distance between feet and hands as possible.

Part 2 – Conditioning: “Georgia”

Performance: 5 RFT of –

• 10 Power Cleans (135/95lb)
• 15 Push ups

Fitness: 5 RFT of –

• 10 Power Cleans at RPE 5
• 15 Push ups or push-up progression work

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Test day: 1RM Squat – use spotters and wear a belt!

Fitness: EMOM 12 min –
Even min: KB front rack goblet squat – 5 each side
Odd: 30 sec bridge/progression

Use remaining time before WOD to perform extra mobility

Part 2 – Conditioning: “Shortay”

Performance: (WOD is optional for those who want extra time to hit their 1RM Squat)

AMRAP 10 min of –

• 10 KB Swing (32/24k)
• 10 Box jump (24/20″)
• 100m Shuttle Run

Fitness: AMRAP 10 min of –

• 10 KB Swing
• 10 Box jump
• 100m Shuttle Run

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Snatch – Max unbroken touch and go reps at 60% 1RM

Fitness: Push press – Max unbroken rebounding reps at RPE 6 (for 1 rep)

Part 2 – Conditioning: “Kay See”

Performance: For total time

4 rounds of –

• 200m Run
• 5 Hang Power Snatch (135/95lb)
• 10 Wall Ball (20/14lb)

–Rest 2 min, then —

4 rounds of –

• 5 Overhead Squat (135/95lb)
• 5 Toes-to-bar

Fitness: For total time –

4 rounds of –

• 200m Run
• 5 Hang Power Clean @RPE 7
• 10 Wall Ball

–REST 2 min, then —

4 rounds of –

• 5 Front Squat (same BB)
• 10 Kipping knee raise

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – Light singles – working % off 1RM or theoretical 1RM – warm up to work sets and then perform:

• 3 reps at 50%
• 2 reps at 60%
• 1 rep at 70%
• 1 rep at 75 – 77.5%
• 1 rep at 80 – 82.5%

Remember that Monday we will be testing our 1RM Squat, so please be conservative today!

Fitness: Squat 5×5 @RPE 7

Part 2 – Conditioning: “Meanwhile in Russia…”

Performance: EMOM for 14 min –

• Even minutes: 10 Russian KBs (AHAP)
• Odd minutes: Burpee for max reps

Score is total burpees

Fitness: EMOM 14 –

• Even minutes: 10 Russian KB swings
• Odd minutes: Max burpees or 0 count burpees

Score is total burpees

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Thruster form review, 5 min warm up with coach, 5 min on your own then…

Performance: 1x Max unbroken thrusters @95/65lb

Fitness: 1x Max UB thrusters @RPE 4

UB = movement does not stop, no rest at any time

Part 2 – Conditioning: “Prep School”

Performance: 2 min AMRAP of –

• 21 Thrusters (95/65lb)
• 21 Pull-ups

–Rest 1 min, then–

2 min AMRAP of –

• 15 Thrusters
• 15 Pull-ups

–Rest 1 min, then–

2 min AMRAP of –

• 9 Thrusters
• 9 Pull-ups

Score is total reps.

Fitness: 2 min AMRAP of –

• 21 Thrusters @RPE 4
• 21 Ring Rows (or pull-up progressions)

–Rest 1 min, then–

2 min AMRAP of –

• 15 Thrusters @
• 15 Ring Rows (or pull-up progressions)

–Rest 1 min, then–

2 min AMRAP of –

• 9 Thrusters
• 9 Ring Rows (or pull-up progressions)

Score is total reps.

Finisher: 5/5 Turkish Get-ups with 1 second pause at each position