Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Pull-ups and C2B Pull-ups

Performance: Opportunity to work on weighted pull-ups and C2B as a skill. Testing point for pull-ups – goal unbroken: 20 for Men, 15 for women.
Fitness: Progessions and homework

Part 2 – Conditioning: “Curt”

Performance: 4 RFT of –

• 5 Curtis Ps (115/75lb)
• 7 C2B (or Progression work)
• 200m run

Curtis P = Power Clean + Lunge L/R with bar in front rack +  Push-press, then back to floor

Fitness: AMRAP 10 Minutes of –

• 5 Curtis Ps
• 7 Ring Rows or Pull-up progressions
• 200m run

But wait there’s more… for time – pick one: 2k row, 1k row, 500m row, 1 m run, 800m run, 400m run 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – working off your estimated 1RM (see a coach if you don’t know how to estimate it), perform 1 set of 3 reps at 75%, 1 set of 3 reps at 80%, 1 set of 3 reps at 85%. Please spot each other on the second and third sets. The last rep of the last set may be a slow grinder but this should be a weight where you could get one more rep if you absolutely had to.

Fitness: Squat 5×5 @ RPE 7 with 30 sit-throughs between sets

Part 2 – Conditioning: “Spice Boy”

Performance: For max reps – 3 rounds at each movement before rotating.  :40s for Max Reps, :20s Rest

• Row for Calories
• Wall ball (20/14lb)
• Sit-ups
• KB Swings (24/16k)

Fitness: For max reps – 3 rounds at each movement before rotating.  :40s for Max Reps, :20s Rest

• Row for Calories
• Wall ball
• Sit-ups
• KB Swings

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 Minutes
Performance: HSPU skills and progressions – if you want to take the time to evaluate this Level II skill: How many HSPU (head level with hands) can you perform unbroken? Goal is 12 for Men, 5 for Women.
Fitness: Perfecting the push-up – a moving plank

Part 2 – Conditioning: “Dividing the Work”

Performance: For time:

• Run 800m (buy in)

then… 10 rounds of “Cindy” which is –

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

then…

• Run 800m (cash out)

Fitness:

For time:

• Run 800m (buy in)

then… 10 rounds of “Cindy” which is –

• 5 Ring Rows or Pull-up progressions
• 10 Push-ups
• 15 Squats

then…

• Run 800m (cash out)

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Snatch – 20 minutes

Performance: 5 minutes of unloaded bar work with Coach and then 15 minutes to work to a heavy complex of 1 Power Snatch + 1 Snatch. You can drop and reset between lifts in the complex.
Fitness: E2MOM for 12 minutes of – 1 Strict Press + 3 Push-Press @ RPE 6. Spend rest time in a hollow hold

Part 2 – Conditioning: “Cherry Bomb”

Performance: For total reps on a 10 min clock –

• 60 Wall balls (20/14lb)
• 40 KB Swing (24/16k)
• 20 Burpees
• Max reps MU (when/if you fail, option to switch to burpee pull-up)

Fitness: AMRAP 10 minutes of –

• 200m run
• 20 Wall Ball
• 20 KB Swings
• 20 Burpee onto 4 plates (~15 inches)

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean – 20 min

Performance: 5 min empty bar skill with Coach, then 15 min work up to a heavy single
Fitness: 5 min skill work with Coach, then E2MOM 12 min of 3 Power Clean + 15 V-up

Part 2 – Conditioning: “Stanton”

Performance: 4 RFT of –

• 7 Power Clean (135/95lb)*
• 10 Lunge Step (L+R=2) with plate overhead (45/35lb)

*Opportunity to upgrade but note this should be a “Sprint” type of effort

Fitness: 4 RFT of –

• 7 Power Clean
• 10 Lunge Step (L+R=2) with plate overhead

But wait, there’s more…
If you still WANT MORE? Pick one effort for time:

• Run a mile
• Run 800m
• Row 500m
• Row 1000m    

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Deadlift – 20 min

Performance: Deadlift – Work to a heavy set of 3
Fitness: Deadlift – Perform 4 sets of 5 increasing in weight for each set – work to a RPE of 7-8

Part 2 – Conditioning: “The Boss”

Performance: For reps – 2 minutes clock with 1 min of rest after each –

• Run 200m then Max Effort of Burpees, rest 1 min
• Run 200m then ME of TTB, rest 1 min
• Run 200m then ME of HSPU, rest 1 min
• Run 200m then ME of TTB, rest 1 min
• Run 200m then ME of Burpees

Fitness: For reps – 2 minutes clock with 1 min of rest after each –

• Run 200m then Max Effort of Burpees, rest 1 min
• Run 200m then ME of TTB progression, rest 1 min
• Run 200m then ME of Seated strict DB Presses, rest 1 min
• Run 200m then ME of TTB progessions, rest 1 min
• Run 200m then ME of Burpees

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Front Squat

Performance: 20 minutes to work up to a single – This is a possible PR day if you are feeling fresh – if you are wrecked after spring break, hit a heavy single.

Fitness: Work in sets of 3, take 20 minutes to work up to a challenging set. Perform 40 sec hollow hold flutter kick after each set.

Part 2 – Conditioning: “Jackie”

Performance: For time (RX is ON):

• Row 1000m
• 50 Thrusters (45/35lb)
• 30 Pull-ups

Fitness: For time:

• Row 1000m
• 50 Thrusters
• 30 Ring Rows

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 5 min empty bar skill with coach and 10 min work up of singles of this complex: 1 Power Snatch + 1 Overhead Squat.
Fitness: Join in on empty bar skill work, then 10 min work up of this complex: 1 Power Clean + 1 Front Squat + 30 mountain climbers. Use weight achieved to decide on WOD weight.

Part 2 – Conditioning: “Leftovers”

Performance: 3 RFT of –

• 15 Box Jumps (24/20″)
• 9 Overhead Squat (115/75lb)
• 3 Muscle-ups

Rest 45 seconds between rounds

Fitness: 3 RFT of –

• 15 Box Jumps
• 12 FSQ
• 6 C2B Pull-ups (or progressions of your pull-up)

Rest 45 seconds between rounds 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Deadlift

Performance: Deadlift – start at approx 45% – perform 10 reps, rest approx 90 seconds between sets. Perform 4 total sets and increase weight each set to work to a heavy set of 10.
Fitness: Deadlift – work on form for deadlifts then perform 4 sets of 6-8 reps each increasing the weight for each set by 10/5 lbs. Rest approximately 90 seconds between sets.

Part 2 – Conditioning: “Tried and True”

Performance: AMRAP 12 min of –

• 9 True Push-ups
• 12 KB Swings (32/24lb)
• 15 Double-Unders*

*Add 15 DUs each round

Fitness: AMRAP 12 min of –

• 9 Elevated Push-ups
• 12 KB Swings
• 15 Single-unders*

*add 15 singles each round 

  
   

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Kipping skill work – where are you at now? What do you need to work on?

Part 2 – Conditioning: “Dressed to the Nines”

Performance: 9 RFT of –

• 9 Toes to bar
• 9 SDHP with KB (32/24k)
• 9 Wall Balls (20/14lb)
• 9 Burpees

Fitness:

9 RFT of –

• 9 TTB progressions*
• 9 SDHP with KB
• 9 Wall Balls
• 9 Burpees

*Kipping TTB progressions, TTR,  V-up or supine TTB: