Strength: 5x3 deadlifts @80% Conditioning: Rx 1-2-3-4-5-6-7-8-9-10 reps of: box jumps, 24/20 power snatches, 95/65 overhead squats Intermediate 1-2-3-4-5-6-7-8 reps of: box jumps power snatches overhead squats Beginner 1-2-3-4-5-6 reps of: box jumps power snatches overhead squats Post loads and times to whiteboard.
Strength:5x3 shoulder press @80%Conditioning:RxAmrap in 20 min of:40 knees 2 chest25 wall shots, 20/1415 pull-ups10 dbl kb clean & jerks, 53/35IntermediateAmrap in 20 min of:30 knees 2 chest18 wall shots10 pull-ups7 dbl kb clean & jerksBeginnerAmrap in 15 min of:20 knees 2 chest10 wall shots8 pull-ups5 dbl kb clean & jerksMutantAmrap in 20 min of:40 [...]
Strength: back squat 5x3 @80% Conditioning: Rx Amrap in 15 min of: 5 squat cleans, 135/95 10 handstand push-ups 15 air squats Intermediate Amrap in 15 min of: 5 squat cleans 8 scaled handstand push-ups 12 air squats Beginner Amrap in 12 min of: 4 squat cleans 8 scaled handstand push-ups 10 air squats Mutant [...]
Strength:work up to a heavy overhead squatConditioning:RxFor time:40 power cleans, 115/8540 ghd sit-ups40 overhead squats40 cal row40 cal bike40 knees 2 elbowsIntermediateFor time:30 power cleans30 ghd sit-ups30 overhead squats30 cal row30 cal bike30 knees 2 elbowsBeginnerFor time:20 power cleans15 ghd sit-ups20 overhead squats20 cal row20 cal bike20 hanging knee raisesMutantFor time:40 power cleans, 155/10540 ghd [...]
Skill: rope climbs Conditioning: Rx 5 rounds for time of: 21 front squats, 95/65 2 rope climbs* *sub 4 lay down get ups Intermediate 3 rounds for time of: 21 front squats 2 rope climbs Beginner 3 rounds for time of: 10 front squats 2 lay down get ups Mutant 5 rounds for time of: [...]
Skill:muscle-upConditioning:RxFor time:tabata 100 back squats, 95/65then,"Annie"50-40-30-20-10 reps of:double underssit-upsIntermediateFor time:tabata 6o back squatsthen,50-30-10 reps of:double unders or 2x singlessit-upsBeginnerFor time:tabata 40 air squatsthen,30 single unders30 sit-upsPost times to the whiteboard.
Strength: 3x8 back extensions Conditioning: Rx 5 rounds for time of: 10 deadlifts, 225/155 10 burpee pull-ups box jump overs, 24/20 Intermediate 4 rounds for time of: 10 deadlifts 10 burpee pull-ups 10 box jump overs Beginner 3 rounds for time of: 10 deadlifts 6 burpee pull-ups/ring rows 10 box jump overs Mutant 5 rounds [...]
Conditioning: Rx 7 rounds for time of: 7 power cleans, 95/65 7 thrusters 7 bar facing burpees Intermediate 5 rounds for time of: 5 power cleans 5 thrusters 5 bar facing burpees Beginner 3 rounds for time of: 5 power cleans 5 thrusters 5 burpees Post times to whiteboard.
Strength: work up to a heavy thruster with a 2 sec pause at the bottom Conditioning: Rx amrap in 15 min of: 5 thrusters, 135/95 10 box jumps, 24/20 15 knees 2 elbows Intermediate amrap in 15 min of: 5 thrusters 7 box jumps 10 knees 2 elbows Beginner amrap in 10 min of: 5 [...]
Skill: handstand push-up Conditioning: Rx For total of lowest reps: tabata pull-ups tabata kb swings, 53/35 tabata handstand push-ups tabata double unders Intermediate For total of lowest reps: tabata pull-ups tabata kb swings tabata push-ups tabata single unders Beginner For total of lowest reps: 1/2 tabata ring rows 1/2 tabata kb swings 1/2 tabata push-ups [...]