Warm-up & Mobility: 15 Minutes

Strength: 1RM Pause Bench Press – or 1RM Strict Press

Conditioning:
“Private Eyes”

14 min AMRAP of –

• 12 S2OH (95/65lb)
• 12 Box jump (24/20″)
• 250m Row

 

Warm-up & Mobility: 15 Minutes

Strength: 1RM Squat (for newer athletes work to a heavy triple)

Conditioning: “CFJC Benchmark” (Level II Athlete Test)

• Run 400 (once)

then, 3 Rounds of –

• 5 Pull-ups
• 10 Burpees
• 10 KB Swing (24/16k)

Athletes should make it their goal to complete this WOD as prescribed in less than 6:00 (Men) /  6:45 (Women).

 

Warm-up & Mobility: 15 Minutes

Strength: Pause Cleans – 3 sec pause at the knee – 2 EMOM for 10 min @70% of your 1RM

Conditioning: “Georgia” – 5RFT of –

• 10 Power Clean (135/95lb)
• 15 Push-ups

 

Warm-up & Mobility: 15 Minutes

Skills: 15 minutes to work on a skill that is your goat – pull-ups, rope climbs, muscle-ups, HSPU, DUs…

Conditioning: “Got Goats?”

AMRAP 20 min of –

• 400m run
• X Goat – coach to prescribe progression and rep scheme
• 20 KB Swing (24/16k)
• 20 Air Squat

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 4 sets of 3reps @75-80% of your 3RM (at the same weight)

Conditioning: “AC/DC”

30 seconds of work / 30 rest
5 rounds for max reps of –

• Pull-up
• Box jump (24/20″)
• S2OH (95/65lb)
• Row for calories

 

Warm-up & Mobility: 15 Minutes

Strength: Work up to WOD weight

Conditioning: “It’s Just Deads”

3 RFT of –

• 21 Wall Ball (20/14lb)
• 14 HSPU
• 7 Deadlifts (315/205lb) (**scale DL to 75% of your 1RM)

 

Warm-up & Mobility: 15 Minutes

Strength: Pause Snatch – 3 sec pause at the knee – 2 EMOM for 10 min @70% of your 1RM

Conditioning: “That Snatch Gave Me Burpees”

AMRAP 3

• 3 Power Snatch (same weight as above)
• 6 Burpee Over Bar

–Rest 1 min–

AMRAP 3

• Double-Unders

–Rest 1 Minute–

AMRAP 3

• 3 Power Snatch (same)
• 6 Burpee Over Bar

 

Warm-up & Mobility: 15 Minutes

Strength: 20 min to hit a heavy (NON MAXIMAL) Squat double (2) – aim for 90-95% of your 1RM (actual or theoretical)

Conditioning: “Short People”

For 1000m row time and total working time:

• 1,000m Row

then into…

21-15-9 reps of:

• KB Swing (32/24k)
• Overhead Squat (115/75lb)

 

Warm-up & Mobility: 15 Minutes

Strength: 20 minutes to hit a heavy (NON MAXIMAL) Deadlift double (2) – aim for 90-95% of your 1RM (actual or theoretical)

Conditioning:  “Chippah-time”

For time:

• 50 Sit Ups or GHDSU
• 40 SDHP (Heavy KB)
• 30 Weighted Lunge Steps (Barbell KB or Plate OH)
• 10 Rope Climbs, 15″

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 15 min skill work climbing up to WOD weight

Conditioning: “Rule #5”

3 Rounds for time of –

• 12 Burpee Box Jumps (24/20″)
• 6 Clean (205/145lb)