Warm-up & Mobility: 15 Minutes

Strength: Squat – 5 reps at 75%, 3@80%, 2×2@85-87%

Conditioning: “Laguna Sunrise”

5 RFT of –

• 75 Double Unders (or 90s of jump rope progression work, no single equivalent)
• 15 Burpee Pull-up

**EMO3M 10 Wall Ball

(opportunity to upgrade to C2B Burpee Pull-ups)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk – 3×2 @ 70%, 2×2 @ 75%

Conditioning: “Age of Reason”

3 Rounds for Reps – 3 min effort of –

• 20 TTB
• 20 KB Swings (as heavy as possible)

…With remaining time:
AMRAP of Front Squat (155/105lb)

Rest 3 min between rounds (Takes 15 minutes)

 

Warm-up & Mobility: 15 Minutes

Skill: The Glute-Ham Developer

Conditioning: “Cat Fancy”

30-20-10 reps for time of –

• KB Swings (32/24k)
• Wall Balls (20/14lb)
• Burpees
• Lunge Steps with plate locked overhead (45/25lb, L+R=2)

 

Warm-up & Mobility: 15 Minutes

Strength: Jerk – 15 minutes to hit a heavy single

Conditioning:
“Odd Cindy” – EMOM 20 minutes
Even minutes: 20/16 cal row
Odd minutes: 1 round C2B Cindy (5 C2B Pull-ups, 10 Push-ups, 15 Squats)

Warm-up & Mobility: 15 Minutes

Strength: Clean – 10 Min work up

Conditioning: “Ten”

10 RFT (20 min cap) of –

• 2 Power Cleans (135/95lb)
• 3 Thrusters (same barbell)
• 2 Rope Climbs

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – EMOM 10 @65-70% – 1 Power Snatch + 1 Power Position Snatch

Conditioning: “Footloose” – AMRAP 12 – ladder 2-4-6-8-10…**

• Box Jump (24/20″)
• S2OH 115/75

**EMOM starting at 1:00 – 3 Deadlift (315/220lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat Deep 1s Pause Squat 2@65%-70% of 1RM
(No pause for work sets)
then 5 reps at 70-75%,
add 5% more for 3 reps,
add 5% more for 2 reps,
add 5% more for 1 rep

Conditioning: “Kentucky Windage” (click link for possibly the highest quality film ever produced by the US Military)

3 minute AMRAP of –

• 6 FSQ 155/105
• 6 Burpee Over Bar

rest 1 min

3 minute AMRAP of –

• Double Unders

rest 1 min

3 minute AMRAP of –

• 6 FSQ 135/95
• 6 Burpee Over Bar

 

Ab Blaster 2000 finisher????? Possibly!

 

Warm-up & Mobility: 15 Minutes

Conditioning: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly

For time:

• 21 Thrusters (95/65lb)
• 21 Pull-ups
• Run 800m
• 30 KB swings (32k/30k)
• 30 Pull-ups
• 50 Double-unders
• 50 Sit-ups
• Run 400m
• 30 Box jumps (24/20″)
• 30 Wall balls (20/14lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 20 minutes to work to a heavy triple

Conditioning: “Master of Puppets”

10 minute AMRAP of –

• 9 Front squats (135/85lb)
• 12 TTB
• 9 Push-ups

 

Warm-up & Mobility: 15 Minutes

Strength: 1 Push Press + 1 Jerk – When your PP leaves, work just the jerk – 20 minutes to find the heaviest set

Conditioning: “New Divide”
5 rounds for time of –

• 15 Wall ball (20/14)
• 7 C2B
• 15 KBS (32/24kg)