Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance:
1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%
**If you made all sets last week, Go up 5 lbs. on all sets
**Rest 90 sec max between sets
Fitness:
9×3 Climbing
Part 2 – Conditioning:
“Olaf”
Performance:
AMRAP 8
2 Muscle Up
4 Hang Power Clean 115/75
8 Pistol Squat
Fitness:
AMRAP 8
2 Burpee Pull up or 6 Ring Row
4 Hang Power Clean RPE 5
8 Pistol Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
5×3 Across T&G
*Try for heavier than last week , If missed, 65% or RPE 7
Part 2 – Conditioning:
“Box Troll”
Performance:
AMRAP 12 Ladder
3-6-9-12…
HSPU
BXJ 30/24
Fitness:
AMRAP 12 Ladder
3-6-9-12…
HSPU Progression
BXJ
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
5×4 climbing to 70%
1×4 @ 75%
1×3 @ 80%
Fitness: RPE 6,7,8
Part 2 – Conditioning:
“Magical Beans”
Performance:
EMOM 14
Even: 12 Burpee Over Bar
Odd: 5 Power Clean 135/95
Fitness:
EMOM 14
Even: 12 Burpee Over Bar
Odd: 5 Power Clean RPE 6
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Pause Jerk
Performance:
5×3 Across 60-65%
**3 sec pause in dip
Fitness:
5×3 Across RPE 6
**3 sec pause in dip
Part 2 – Conditioning:
“The Admiral”
Performance:
3 Rounds
20 Burpee Pull Up
20 Front Squat 155/105
20 Box Jump 24/20
Fitness:
3 Rounds
20 Push up Progression
20 Pull Up Progression
20 Front Squat RPE 7
20 Box Jump AHAP
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Front Squat
Performance:
EMOM 5
5 FSQ 60%
EMOM 5
3 FSQ 70%
Fitness:
EMOM 10
4 FSQ RPE 6
Part 2 – Conditioning:
“Keep It Clean”
Performance:
AMRAP 8 Ladder
1-2-3-4-5…
Power Clean 115/75
Thruster Same Bar
Fitness:
AMRAP 8 Ladder
1-2-3-4-5…
Power Clean RPE 5
Thruster Same Bar
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Clean
Performance and Fitness:
6×3 T&G 65% / Fitness RPE 6 can drop and reset.
Part 2 – Conditioning:
“Falling From Grace”
Performance:
On a 15 min ascending clock
“Grace”
30 C&J 135/95
-then-
50 Sit Ups
40 Pull up
30 Burpee
20 TTB
10 FSQ (w/ Grace bar)
-then with remaining time-
AMRAP
Double Unders
Fitness:
On a 15 min ascending clock
“Grace”
30 C&J RPE 6
-then-
50 Sit Ups
40 Pull up Progression
30 Burpee
20 TTB Progression
10 FSQ (w/ Grace bar)
-then with remaining time-
AMRAP
Speed Steps
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
Death by Deads
65-70% / RPE 7
With an ascending clock, begin with 1 rep, then increase by 1 rep EMOM until form begins to break down or you miss the interval.
CAP 10 min
Part 2 – Conditioning:
“Effin’ Up The Rotation”
Performance:
On a 15 minute clock:
Rotate every 30 sec for a total of 10 rounds of ea.
Interval 1: 3 Deads 315/205
Interval 2: 3 Muscle up (any kind)
Interval 3: 3 Burpee Box Jump 30/24
Fitness:
On a 15 minute clock:
Rotate every 30 sec for a total of 10 rounds of ea.
Interval 1: 3 Deads RPE 8
Interval 2: 1 Rope Climb / 2 Progression
Interval 3: 3 Burpee Box Jump
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
Performance: 6×3 T&G 65% Fitness: RPE 6 (can drop and reset)
Part 2 – Conditioning:
“Double’n Up On a Snatch”
Performance:
With a running clock:
AMRAP 3
3 Power Snatch 135/95
20 Dubs
-rest 3-
AMRAP 4
4 Power Snatch 115/75
20 Dubs
-rest 4-
AMRAP 5
5 Power Snatch 95/65
20 Dubs
**Score is total reps
Fitness:
With a running clock:
AMRAP 3
3 Power Snatch RPE 6
20 Speed Steps or 30 Singles
-rest 3-
AMRAP 4
4 Power Snatch RPE 5
20 Speed Steps or 30 Singles
-rest 4-
AMRAP 5
5 Power Snatch RPE 4
20 Speed Steps or 30 Singles
**Score is total reps
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance:
1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%
**Rest 90 sec MAX between sets.
Fitness:
9×3 Climbing to “heavy”
Part 2 – Conditioning:
“Really Bro??”
Performance:
EMOM 15
10 KBS 32/24
10 BXJ 24/20
**Both movements ea. min. If you miss the interval, drop to 9&9 8&8 7&7 and so on.
**Score is total reps completed
Fitness:
EMOM 15
10 KBS AHAP
10 BXJ AHAP
**Both movements ea. min. If you miss the interval, drop to 9&9 8&8 7&7 and so on.
**Score is total reps completed
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
10 min skill work on HSPU Progression
-then-
10 min skill work on Rope Climb footwork
Part 2 – Conditioning:
“Soap on a Rope”
Performance:
AMRAP 7
3-6-9-12…
HSPU
1 Rope Climb
-rest 3-
AMRAP 7
1-2-3-4-5…
Wall Walk
1 Rope Climb
**Wall Walk is nose to ground, Nose to wall
Fitness:
AMRAP 7
3-6-9-12…
HSPU progression
2 Rope Climb progressions
-rest 3-
AMRAP 7
1-2-3-4-5…
Wall Walk
2 Rope Climb progressions
**Wall Walk is nose to ground, Nose to wall