Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance and Fitness:
5×2 across @ 70% / RPE 7
Part 2 – Conditioning:
“Basic Bi#@h”
Performance:
AMRAP 20
400m Run
20 Sit Ups
20 Pull ups
20 Air Squats
Fitness:
AMRAP 20
400m Run
20 Sit Ups
20 Pull up progression
20 Air Squats
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance:
Est. 1rm
**30 min Cap
**to qualify for this lift, You must have been training here three Months and snatched every week for the past 4. Additionally, once you are at 85% your lifts must be witnessed by a coach and be given approval to continue to climb based on control.
Fitness:
Work to a heavy single.
Part 2 – Conditioning:
“Balls and Snatches”
Performance:
AMRAP 8
10 Wall Ball 20/14
2-4-6-8-10…
Power Snatch 95/65
Fitness:
AMRAP 8
10 Wall Ball
2-4-6-8-10…
Power Snatch RPE 5
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
5×2 across @ 70% / RPE 7
Part 2 – Conditioning:
“Fights Still Good”
Performance:
3 Rounds for reps
1 min Max KB high pull 24/16
1 min Max TTB
1 min Max BXJ 24/20
1 min Rest
Fitness:
3 Rounds for reps
1 min Max KB high pull
1 min Max TTB Progression
1 min Max BXJ
1 min Rest
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Clean & Jerk
Performance:
Est. 1rm
**30 min Cap
**to qualify for this lift, You must have been training here three Months and C&J every week for the past 4
Fitness:
Work to a heavy single.
Part 2 – Conditioning:
‘Breathe”
Performance:
For time:
100 Dubs
21-15-9
Burpee
KBSwing 32/24
100 Dubs
Fitness:
For time:
100 Speed Steps/ 200 Singles
21-15-9
Burpee
KBSwing
100 Speed Steps/ 200 Singles
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Front Squat
Performance and Fitness:
EMOM 10
1 @ 85%-90% / RPE 8-9
Part 2 – Conditioning:
“The Whole 9 Yards”
Performance:
AMRAP 9
Wall Balls 20/14
**EMOM
3 Deads 225/155
5 BXJ 24/20
**Begin with Wall balls, Score is total Wall Balls.
Fitness:
AMRAP 9
Wall Balls
**EMOM
3 Deads RPE 6
5 BXJ
**Begin with Wall balls, Score is total Wall Balls.
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
5×2 climbing to 70% / RPE 7
**work punch through and hold a tight receiving position for 3 seconds before recovering.
Part 2 – Conditioning:
“Isabel Vs. Helen”
Performance:
On a 15 min ascending clock:
For Time
“Isabel”
30 Snatches 135/95
**with any remaining time, try to complete;
“Helen”
3 RFT
400m run
21 Swings 24/16
12 Pull ups
**Score is Isabel time + Helen time or # of reps of Helen completed.
Fitness:
On a 15 min ascending clock:
For Time
“Isabeleta”
30 Snatches RPE 5
**with any remaining time, try to complete;
“Helana”
3 RFT
400m run
21 Swings
12 Pull up progression
**Score is Isabeleta time + Helana time or # of reps of Helen completed.
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance:
Est. 1rm
**Cap @ 30min
**to qualify for this lift, You must have been training here three Months minimum.
Fitness:
Work to a heavy triple T&G
Part 2 – Conditioning:
“Ace and Gary”
Performance & Fitness:
With a partner:
EMOM 6
P1:Max Hang Power Clean 75/55
P2: 60 sec plank
Alternating (3 rounds ea.)
Rest 3 min
EMOM 6
P1: Max Dubs/Speed Step/Singles
P2: 60 sec plank
Alternating (3 rounds ea.)
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Jerk
Performance and Fitness:
5×2 climbing to 70% / RPE 7
**work punch through and hold a tight receiving position for 3 seconds before recovering.
Part 2 – Conditioning:
“The Jerky Boyz”
Performance:
AMRAP 12
200m run
6 jerks 95/65
1 Rope Climb
Fitness:
AMRAP 12
200m run
6 jerks RPE 5
1 Rope Climb Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance:
Est. 1rm
**Cap @ 30min
**to qualify for this lift, You must have been training here three Months and have BSQ’d every week for the past 4
Fitness:
Work to a heavy triple.
Part 2 – Conditioning:
“Cindys Dead”
Performance:
15 Deads 135/95
5 rounds Cindy
12 Deads 185/125
3 rounds of Cindy
9 Deads 225/155
1 round of Cindy
Fitness:
15 Deads RPE 5
5 rounds Cindy
12 Deads RPE 6
3 rounds of Cindy
9 Deads RPE 7
1 round of Cindy
**Ring rows for pull ups and elevate push ups if necessary for ROM.
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Clean
5×2 climbing to 70%/RPE 7
Work receiving position and acceleration out of the hole.
Part 2 – Conditioning:
“Downward Spiral”
Performance:
For time
21-18-15-12-9-6-3
Plate G2OH 45/25
**Between rounds:
5 burpees
30 Dubs
Fitness:
For time
21-18-15-12-9-6-3
Plate G2OH
**Between rounds:
5 burpees
30 Speed steps/50 singles