Warm-up & Mobility: 15 Minutes

Strength: 1 Power Snatch + 1 Snatch – 7 sets climbing

Conditioning: “Cinderella”

21-15-9 reps for time of –

• Overhead Squat (95/65lb)
• Pull-up    

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – Pause Front Squats – concentrate on being tight and driving the knees (not toes) out. 20 minutes to workup to a heavy set of 3

Conditioning: “Great White”

14 min AMRAP of-

• 20 KB swing (32/24k)
• 200m Run
• 20 Lunge Steps with BB in Front Rack (75/55lb, L+R=2)

  

  

 

Warm-up & Mobility: 15 Minutes

Strength: Bench Press or Strict Press – 15 minutes to hit a heavy triple (3) – warm up the DL

Conditioning: “Scarface”

AMRAP 11 Min of –

• 3 Deadlifts (275/175lb)
• 6 Ring Dips (or 2 MUs)
• 12 Box jumps (24/20″)

  

  

 

Warm-up & Mobility: 15 Minutes

Strength: Volume Squats – 3 sets of 8 – work up to around 60-65% of your 1RM

Conditioning: “Blade Runner”

6 RFT of –

• 2 Rope Climbs
• 5 Front Squat (135/95lb)
• 100m Sprint

 

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 1×3@75% 1×3@80% 1×2@85% 1×1@90% 1×1@95%

Conditioning: “Breakfast Club”

12 AMRAP of –

• 6 Power Snatch (115/75lb)
• 10 TTB
• 8 Heavy RKBs (32k+/24k+)

  

  

 

Warm-up & Mobility: 15 Minutes

Skill: HSPU progressions

Conditioning: “Platoon”

2 rounds for time of:

• 200m Run
• 10 HSPU
• 200m Run
• 20 Pull-ups
• 200m run
• 30 Sit-ups
• 200m Run
• 40 Squats
• 200m Run
• 50 DUs

   

Warm-up & Mobility: 15 Minutes

Strength: Clean – 1×3@75% 1×3@80% 1×2@85% 1×1@90% 1×1@95%

Conditioning: “Airplane”

EMOM for 12 min* of –

• 1 Power Clean (135/95lb)
• 5 Burpee

Add one PC rep each minute (burpees stay the same). When you fail an interval, stop increasing your reps and continue as an AMRAP (If you failed completing 8 PCs and 5 Burpees in the minute, stay at 8 reps). If you make it through 12 minutes and are still working within the interval, you may continue up to 16 minutes (completing as an AMRAP as needed). Score is round completed within the minute and extra rounds and reps.

  

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4 sets of 5 @70-75%

Conditioning: “Communication Breakdown”

• Run* 200 weighted (sandbag, med ball or 45/25lb plate)
• 9 Lunge steps with plate locked overhead (45/25lb plate, L+R=2)
• 9 Burpees
• Run 400 weighted
• 15 Lunge steps with plate locked overhead (L+R=2)
• 15 Burpees
• Run 800 weighted
• 21 Lunge steps with plate locked overhead (L+R=2)
• 21 Burpees

*If you cannot run due to an impact issue, walk with a weighted implement. No rowing substitute today.

  

 

Warm-up & Mobility: 15 Minutes

Strength: Pause Split Jerk – 5×3 climbing in weight, 3 sec pause at bottom of dip before the drive

Conditioning: “Kashmir”

• Row 1000m (goal is to finish under 4 mins)

Rest until 8:00 minutes

Then, tabata intervals of:

• Thrusters (75/55lb) (8 rounds of 20 seconds of work followed by 10 seconds of rest)

Score is row time and total number of thrusters completed. 

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 3 reps at 70%, 3 reps at 75%, 2 reps at 80%, 2 reps at 85%, 1 rep at 90%

Conditioning: “Stairway”

14 minute upladder 3-6-9-12… reps of –

• Power Clean (135/95lb)
• Wall Ball
• C2B Pull-up

**** But wait there’s more!! At the 4,8 and 12 min sprint 200m, pick up where you left off…