Warm-up & Mobility: 15 Minutes

Strength: Snatch – 2 sets of 3 reps at 70%, 2 sets of 3 reps at 75%, one set of 2 reps at 80%, one set of 2 reps at 85%, one set of 1 rep at 90%

Conditioning: “Tangerine”
AMRAP 12 min of –

• 9 TTB
• 6 Burpees onto 45lb plate
• 3 Wall Walks

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 2s Pause Squats – 20 minutes to hit 3 sets of 3 at a weight between 40 & 60%. Practice staying tight at the bottom of the squat

Conditioning: “No Quarter”
5 RFT (time cap 15 min)

• 5 Front Squat (155/105lb)
• 9 Pull-ups
• 13 KB Swing (32/24k)

 

Warm-up & Mobility: 15 Minutes

Strength: Bench Press / Push Press – work up to a heavy set of 2

Conditioning: Stripes

• Max Sit-ups in 2 min
• Max Push-ups in 1 min
• Max squats in 2 min

Rest 3 mins

• Long (800m) Weighted carry (50/35lb) OR longer (1 mile) unloaded run (your choice)

Rest 3 mins

• Max squats in 2 min
• Max Push-ups in 1 min
• Max Sit-ups in 2 mins

Warm-up & Mobility: 15 Minutes

Skill : Strict Ring dips / Ring dips with explosive hips / MUs

Conditioning: “Broken Window”

AMRAP 15 min of –

• 20 DUs
• 10 OH Lunge steps
• 2 MUs or 3-7 Ring dips (rep/progression scaled to athlete)

 

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10: 1 Hang (from the Power Position) Power Snatch + 1 Power Snatch, climbing each interval

Conditioning: “Lucky Sevens”

7 RFT of –

• 7 Hang Power Snatch (115/75lb)
• 7 TTB
• 7 Box Jumps (24/20″)

 

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 1 and 1/4 – 15 min to work to a heavy set of 3

Conditioning: “Bad Sweater”

5 Rounds of 3 min on / 1 min rest of:

• 200m Run
• 15 WB

Max reps burpee over the bar in time remaining

Score is total burpees over the bar.

 

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10 Min: 1 Hang (from Power Position) Power Clean + 1 Power Clean, climbing every interval

Conditioning: “G19”

AMRAP 12:

• 6 Power Cleans (135/95lb)
• 9 Pull-ups
• 12 KB Swing

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – work to a 1 RM – use as much time as you need. Metcon is optional

Conditioning: “Cat Scratch Fever”
21-18-15-12-9 Reps for time of:

• Calorie Row
• KB Swing (24/16k)
• Burpee

 

Warm-up & Mobility: 15 Minutes

Strength: Skill work – Rope climbs or MU

Conditioning: “Bubblah”

Every 90 seconds for 10 Rounds (takes 15 min):

• 2 Rope Climbs or 1 MU
• 10 Push-ups
• 15 Air Squats

For athletes performing MUs – if/when your fail, do 2 rope climbs.

If you start to fail the interval, scale the reps to make the interval.

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 20 minutes to work up to a heavy single

Conditioning: “Cash and Carry”
AMRAP 16 min:

• 10 Hang Power Cleans (115/75lb)
• 50m Farmers Carry (heavy)
• 50 Double-Unders

*No single-under sub for DUs, perform 90 seconds of progressions. Ask a coach which progression is right for you 🙂