Warm-up & Mobility: 15 Minutes

Strength: Deadlift- 5@80%, 5@85, 5@90% calculated off your 3RM

Conditioning: AMRAP 12 min of 2-4-6-8-10… reps of –

• Toes-to-Bar
• Front Squat (135/95lb)

 

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch EMOM 10 min @80-90% – 1 Power Snatch + 1 Hang Snatch from above the knee

Conditioning: EMOM 14 min of –

• Odd minutes: 10 Wall Balls +5-10 Russian KB Swings (allow for 10-15 sec rest by adjusting KB reps)
• Even minutes: 10 C2B Pull-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 5@75%, 5@80%, 5@85% – working percentages off your 3RM – if you missed the 3RM day recently take the time to establish one

Conditioning: AMRAP 12 min of –

• 200m Run
• Max Unbroken TTB

**When you come off the bar, run again
**Score is total TTB
**No TTB? perform 15 sit ups instead

 

Warm-up & Mobility: 15 Minutes

Strength: Clean EMOM 10minutes @ 80-90% – 1 Power Clean + 1 Hang Clean from above the knee

Conditioning: For total working time – 5-4-3-2-1 reps of –

• Clean (135/95lb)
• Burpee Pull-Up

Rest 3 min

…Then repeat and try to be within 30 sec of your first time

Warm-up & Mobility: 15 Minutes

Strength: Overhead squat – 15 min to hit a heavy triple. Or, for those who truly lack the mobility to OHS work super light to fight for a good position or you may choose to front squat

Conditioning: 4 Rounds for time of –

• 5 Deadlifts @ approx 50% of your 1RM
• Run 400m
• 2 Legless Rope Climbs (safety first of course, legless only if you truly have them and keep them)

 

Warm-up & Mobility: 15 Minutes

Strength: Pause Bench Press or Strict Press – 15 minutes to establish a double – work as heavy as possible

Conditioning: For total reps – 10 rounds of:

• 30 seconds of Burpees
• Rest 30 seconds
• 30 seconds of Thrusters (115/75lb)
• Rest 30 seconds

 

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10min @ 75-85% – 1 Clean Pull + 1 Clean
**Remember that a “pull” is not done with your back and arms like on a rower. A pull is done by using your legs to jump the bar from the power position into a floating position that is optimal for catching or receiving.

Conditioning: Tor time:

• 20 Toes to Bar
• 20 Hang power Clean (135/95lb)
• 20 HSPU
• 7 Muscle-Ups
• 20 Hand Stand Push-ups
• 20 Hang power Clean
• 20 TTB

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – EMOM 10 min @ 75-85% – 1 Snatch Pull + 1 Snatch
**Remember that a “pull” is not done with your back and arms like on a rower. A pull is done by using your legs to jump the bar from the power position into a floating position that is optimal for catching or receiving.

Conditioning: For time – 21-18-15-12-9-6-3 reps of:

• KBS (32/24k)

**After each round perform:

• 7 Burpees
• 21 Double-unders

 

Warm-up & Mobility: 15 Minutes

Skill: 15 min skill work – Beat swing to TTB for beginners – C2B or muscle up work for advanced athletes

Conditioning: “Cindy” – RX is ON

20 min AMRAP of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 20 minutes to establish a 3 rep as heavy as possible set

Conditioning: Take it outside!!!!

AMRAP 12 of –

• 21 Lunge Steps with Plate locked overhead (45/25lb)
• 15 KB swings (24/16k)
• 200m Run