Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 1 Power Snatch EMOM climbing to miss or your form degrades significantly. Begin with empty bar and climb to 98% for last single, plan out exact jumps in weight so that you have a very close prediction as to how the last lift will go, and nothing gets ugly.

Fitness: EMOM 10 minutes – Even minutes: 10 cal row  Odd minutes: 5 Pull-ups (or ring rows) and 10 air squats (scale to increase reps if needed so that you are working for approx 45 seconds of the minute)

Part 2 – Conditioning: “Strangebrew”

Performance: 5 RFT of –

• 10 Power Snatch (115/75lb)
• 15 Wall Balls (20/14lb)

Fitness: 7 RFT of –

• 10 Russian KB Swings (heavy)
• 10 Wall Balls

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Fitness: KB Cleans as a skill
Performance: KB Cleans – work-up to heaviest set of 5 on each side, work on smooth turn overs

Part 2 – Conditioning:

Performance: “Chip It”
For time:

• 100m Sprint
  
• 5/5 KB Cleans (24/16k)
  
• 10 Box Jumps
  
• 20 Push-ups
• 5/5 KB Cleans
  
• 100m Sprint
  
• 30 Lunge Steps with plate (45/25lb) locked overhead (L+R=2)
• 5/5 KB Cleans
  
• 100m Sprint
  
• 40 Burpees
• 5/5 KB Clean
  
• 100m Sprint
  
• 50 Double-unders

Fitness: Perform the WOD above but use a lighter KB, a lighter plate for lunges, and perform 100 Single-unders instead of DUs, with heavy rope if possible.

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean & Jerk 20 min

Performance: After 5 minutes of drills with unloaded barbell, climb to hit a heavy single
Fitness: EMOM 12 min, Odd minutes: 5 Box Jumps + 5 HPC @ RPE 3 or 4 (speed over weight). Even minutes: 15 V-ups (sit up / hollow rock / progression)

Part 2 – Conditioning: “Crazy Train”

Performance:  AMRAP 12 minutes of –

• 9 Hang Power Clean (115/75lb)
• 3 Push Ups + 3 every round
• 3 TTB + 3 every round

Fitness:

AMRAP 12 minutes of –

• 9 Hang Power Clean (unloaded or lightly loaded)
• 1 Push Ups + 3 every round
• 3 sit-ups + 3 every round

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance:   Squat – 4×5 with increasing weight  60, 65, 70, 75%, working off 3 RM already established (20 min)

Fitness: Squat or squat therapy 5×5 at a moderate weight RPE 5

Part 2 – Conditioning: “Duster”

Performance: 4RFT of-

• 250m row
• 20 Burpees
• 10 S2OH (135/95#)

Fitness: 12 min AMRAP of:

• 20 Air squats
• 10 Burpees
• 5 S2OH weighted (dumbbell, KB or barbell)

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Bench or Press – work to a heavy double

Fitness: Seated single arm press – 5 sets of 6 rest 90 seconds between

Part 2 – Conditioning: “Impediment”

Performance:  3 RFT of –

• 10 Power Clean (135/95)
• 50 Wall ball (20/14lb)
• 50 DU

Fitness: 3 RFT of –

• 10 Power Clean
• 50 Wall ball
• 75 Single Unders (with beaded rope if possible)  

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min

Performance and Fitness: Shoulder activation and HSPU progressions

Part 2 – Conditioning:

Performance: “Diane” – RX is on
21-15-9 reps for time of:

• Deadlift  (225/155lb)
• HSPU

Fitness:

“Not Diane”
10 min AMRAP of –

• 5 HSPU or 10 Push-ups
• 10 Deadlifts at approx 5RPE

Part 3 – Finisher: Turkish get-ups for weight

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 15 min work to a heavy complex of 1 snatch + 1 hang snatch (This can be catching in the power or full squat position depending on mobility)
Fitness: Every 90 seconds for 15 min (10 rounds) 30 Mtn Climbers + 7 RKBs as heavy as possible

Part 2 – Conditioning: “Simple Simon”

Performance: 5 rounds of –
Min 1: 5 Power Snatch (135/95lb)
Min 2: 7 Toes to bar + 3 Power Snatch
Min 3: 9 lateral jumps over parellette (L+R=1) + 5 Toes to bar + 1 Power Snatch

Fitness: 5 rounds of –

Min 1: Max reps in 30 seconds of G2OH with implement (plate, med ball, DB or KB)
Min 2: Max reps in 30 seconds of sit-ups
Min 3: Max reps in 30 seconds of burpees or rowing for calories

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Front Squat – EMOM for 10 minutes – 3 FSQ at a 6 RPE

Part 2 – Conditioning:

Performance: “Fran” RX is on

For time:

21-15-9 reps for time of:

• Thrusters (95/65lb)
• Pull-ups

Fitness: “Not Fran”

For time:

• 21 Front Squat (95/65lb)
• 21 Pull-ups*
• 600m run
• 15 FSQ
• 15 Pull-ups
• 400m Run
• 9 FSQ
• 9 Pull-ups
• 200m Run

*or pull-up progression

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Cleans – 15 minutes

Performance: . 2 (full) cleans EMOM for 10 minutes, working up to @ 75%

Fitness: EMOM 10: even minutes – 3 Power Cleans, Odd minutes – max abmat sit-ups

Part 2 – Conditioning: “Infamy”

Performance:

For time:

• Row 500m or Run 400m
• 10 Power Clean (135/95lb)
• 20 Burpees
• 40 KB Swings (32/24k)
• 20 Burpees
• 10 PC
• Run 400m or Row 500m (Run if you rowed at the start, row if you ran at the start)

Fitness: Use a weight for the Power Clean that is challenging but your form does not break down; scale the KB to a weight that you can swing to accumulate the 40 reps with breaking only 2-3 times

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:
Performance: Power Snatch – 15 min work up to a heavy single
Fitness: EMOM 10 min – Even min: 30 sec handstand hold or progression, Odd min: 30 sec hanging L-sit hold or progression

Part 2 – Conditioning: “Wild Thing”

Performance:

• 800m Run buy in, then…

21-15-9 reps for time of:

• Box jump (24/20″)
• Power snatch (75/55lb)
• Chest to bar Pull-up

(18 min timecap)

Fitness:

18 minutes on the clock

• 800m buy in, then…

Use remaining time to AMRAP –

• 15 Box jumps or step ups
• 15 G2OH with implement (plate or med ball)
• 15 Pull-ups or Ring Rows