Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Fundamentals – Review of movements and scales

Part 2 – Conditioning: “Fight Gone Bad (..and Worse)”

Performance:  …RX is ON

Each movement is performed for max reps in one minute. Perform for FIVE rounds.

• Wall Balls (20/14lb)
• Sumo DL High-Pull with KB (53/35lb)
• Box Jumps (24/20″)
• Push-Press (75/55lb)
• Row for Calories
• Rest

Fitness:

Each movement is performed for max reps in one minute. Perform for three (to five) rounds.

• Wall Balls
• Sumo DL High-Pull with KB
• Box Jumps or step-ups
• Push-Press
• Row for Calories
• Rest    

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat – 15 minutes to hit a heavy double
Fitness: Front Squat – increase in weight to hit sets of 2 reps – not to exceed a 6 RPE, between sets perform 20 Russian Twists

Part 2 – Conditioning: “Won’t you take me to… Tabata Town?!”

Performance: Tabata intervals, stay at the same movement for 8 rounds of –

• Mountain climber (L+R=1)
• KB Swing (24/16k)
• Thrusters (75/55lb)
• G2OH with plate (45/25lb)
• Zero Count burpee*

*Like a burpee but you only go to the plank position

Fitness: Tabata intervals, stay at the same movement for 8 rounds of –

• Mountain climber (L+R=1)
• KB Swing
• Thrusters with unloaded barbell
• G2OH with plate
• Zero Count burpee*

*Like a burpee but you only go to the plank position

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Back to basics – fundamental review of all movements in today’s WOD

Part 2 – Conditioning: “V-BOMB”

Performance: 10 RFT* of –

• 6 Toes-to-bar
• 8 Burpees
• 10 Jumping air squat
• 12 KB Swings (32/24k)

*30 min timecap

Fitness: 10 RFT* of –

• 6 Knee-ups or 8 sit-ups
• 8 Burpees
• 10 Jumping air squat
• 12 KB Swings

*30 min timecap

   

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean – 7 sets of 1 Clean Pull + 1 Hang Clean – Climbing to heavy set
Fitness: EMOM 12 – Even minutes: 3 Power Cleans RPE 6, Odd minutes: 40 sec hollow hold flutter kick

Part 2 – Conditioning: “Power Couplet”

Performance: AMRAP 12 minutes of –

• 7 Power Cleans (115/75lb)
• 10 Box Jumps (24/20″)

Fitness: AMRAP 12 minutes of –

• 7 Hang Power Clean
• 10 Box Jumps or step-ups

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch complex – 7 sets of 1 Snatch Pull + 1 Hang Snatch (do not go below knee)
Fitness: EMOM 12 – Even minutes: 10R + 10L KB/DB Push-press, Odd minutes: Max hanging L sit hold or hanging knee up hold

Part 2 – Conditioning: “Magnum PI”

Performance: On a 17 min clock:

• Run one mile for time

…then with remaining time, perform 1-2-3-4-5-6… (and so on) reps of –

• Power snatch (115/75lb)
• X3 Abmat sit-up

Fitness: AMRAP 17 min* of 1-2-3-4-5-6… (and so on) reps of –

• Strict Press
• X3 Abmat sit-up

*Every 3 min on the minute, run 400m 

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – warm up and work up to your first work set. Worksets are calculated off your last 3 rep heavy achieved on 1/21. Worksets are 3 sets of 2 reps @90% (All three sets at the same weight.) This weight should allow you to practice form under load.
Fitness: Squat – warm up under the unloaded bar. Work on adding weight to the bar to get to a load that feels like a 6 out of 10 effort for 3 reps. Perform sets of 3 followed by a 30 second hollow body hold. Rest at least 90 seconds between sets. Perform 4-6 sets total.

Part 2 – Conditioning: “Miami Vice”

Performance: EMOM for 15 minutes* –
Min 1: 48 Double-Unders
Min 2: 24 Lunge Steps (L+R=2) with plate locked overhead (45/35lb)
Min 3: 6 Deadlifts (225/145lb)

*athletes should be done with the work by 45 seconds into the minute, if you aren’t ask stop at 45 seconds anyway and scale the reps on following rounds so that you finish in 45 seconds

Fitness: EMOM for 15 minutes of –
Min 1: 45 sec singles or DU progressions
Min 2: 24 Lunge Steps (L+R=2) unloaded or with implement locked overhead
Min 3: 6 Deadlifts at 6 RPE

*athletes should be done with the work by 45 seconds into the minute, if they aren’t ask them to stop and scale reps on following rounds to be done in 45 seconds 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 minutes Back to Basics work – Strict Press / Push Press

5 min empty barbell warm-up and movement review

Performance: ~ 5 min to establish 1RM Strict Press… then, ~ 10 min to establish 1RM Push-press
Fitness: ~ 5 min work up with 2 reps each set of Strict Press… then ~ 10 min work up with 2 reps each set of Push-Press

Part 2 – Conditioning: “Quantum Leap”

Performance: 12 Minute AMRAP of –
3-6-9-12-15 (and so on) of –

• Burpee
• Push-Press (115/75lb)
• Supine Ring Row (as horizontal as possible while touching rings to chest)

Fitness: 12 Minute AMRAP of –
3-6-9-12-15 (and so on) of –

• Burpee
• Push-Press
• Supine Ring Row*

*Bend knees and keep feet flat on floor for rows, focus on keeping upper body horizontal

  Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Part 1 ñ Skill/Strength:

Performance: Deadlift – working off your last heavy set of 3, performed on 1/27/2016, perform 5 reps @ 72% of that weight, 5@80% of that weight, 5@87% of that weight. For example, if you deadlifted 300 3x on x, your worksets would be 5@215, 240, 5@260. The last set should feel heavy but like you have one clean rep left in you. (BUT If you feel that way on the 2nd set, increase the weight by only 3-5% for the last set.)

Fitness: Deadlifts – 5 reps at a 6 RPE + 20 Russian Twists + 5/5 one legged Deadlifts with KB. Rest 90 seconds, perform for 5 rounds

Part 2 – Conditioning:

Performance: “Annie” -†For time, 50-40-30-20-10 reps of each:

• Double-unders
• Sit-ups

Fitness: 9 min EMOM for max reps – work for :45 seconds of the minute

• Min 1: Single Unders (or DU attempts)
• Min 2: Sit-ups
• Min 3: Max cals on rower

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Warm-up & Mobility: 15 Minutes

Part 1 ñ Skill/Strength: Power Cleans and Front Rack Lunge – 5 minutes to work with coach to move the unloaded barbell. Take an additional 5 minutes to warm up to WOD weight and determine scales.

Part 2 – Conditioning: ìButt Hurt IIî

Performance: 5 rounds** for time of –

• 10 Power Clean (135/95lb)
• 10 Lunge steps w/ BB in front rack (L+R=2, 135/95lb)*
• 10 Burpees

**starting at 2:00, run 200m. Every 4 minutes after that, run 200m until you are done. Run 200 at the 2, 6, 10, 14 (and so on) minute marks.
*The programmed weight is real deal and intended only our strongest athletes; coaches will help you determine the best weight for you.

Fitness: 5 rounds** for time of –

• 10 Hang Power Clean
• 10 Lunge steps w/ BB or other implement in front rack (L+R=2)
• 10 Burpees

**starting at 2:00, run 200m. Every 4 minutes after that, run 200m until you are done. Run 200 at the 2, 6, 10, 14 (and so on) minute marks.

Click here to sign up for today’s class.