1. Warm-up
Run 1 Mile

2. Met-Con
“Fran” or “Fat Fran”
21-15-9
Thrusters 95/65lbs
Pull Ups

3. Strength
Zero Bounce Deadlift 5×3
@60-82.5% of 1RM

1. Warm-up
3 Rounds:
10 Calories on Bike or 15 cals on Rower
10 Hang Squat Snatch 75/55lbs

2. Lift
High Catch Power Snatch 6×2

3. Met-Con
5 Rounds:
25/15 Calories on Bike or 20/15 on Rower
15 Sumo Deadlift High Pulls 95/65lbs
20 Push Ups

 

 

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

2. Met-Con
AMRAP 8 Minutes
5 Squat Snatch 135/95lbs
2 Rope Climbs

3. Lift
Back Squat 3×5 @70-80%

Warm-up – 200RT, Dynamic stretching

Cone drills – shuttle runs, side shuffle, 

Set 1:
3 Rounds:
30 Alternating Pistols / Air Squats
30 Push Ups
Rest :60

Set 2: 

1 Muscle Ups every :15 Seconds until failure
15 Minute Cap.

or death by strict pull-up w a 15 min cap

Set 3: Tabata Butterfly sit-ups

1. Warm-up
10 Minute Steady Bike or
or 10 min Row

then dynamic stretching

2. Conditioning
3 Rounds:
Run 800m
Rest 3:00

3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

1. Warm-up – Dynamic Stretching 
2 Rounds:
:60 Goblet Squat Hold
Run 200m
10 Strict Pull Ups

2. Strength
5×3 Split Jerk
Perfect reps only
Triples can be successfully done between 60 and 90%

3. Met-Con
50-40-30-20-10
Wallballs 20/14lbs
Pull Ups

 

1. Warm-up
Row 2k

2. Met-Con
“Grace”
30 Clean and Jerk 135/95lbs

3. Strength
Zero Bounce Deadlift 4×4
@60-80% of 1RM

4. Gymnastics
EMOM for 10 Minutes
15 Toes to Bar
15 Burpees to 6” Target
Alternate Movements

 

Warm – up – 200 RT, Leg Swings, PVC, Back Twist

Primer: 2 Rds

 

10 Thrusters w/ Bar

5 pull ups

Wod: 5 mins between wods

1.Fran

2. Isabel

3. Annie

Warm- up – Across the floor dynamic stretches

1. Ladder drills & Box Jump lay out

2.Gymnastics

AMRAP 7 Minutes
20 Double Unders
6 Chest to Bar
40 Double Unders
12 Chest to Bar
60 Double Unders
18 Chest to Bar
(Go back to 20/6 and continue.)

3. Gymnastics
Every 2 Minutes Until Failure Complete:

Row 250/200 meters
4 Toes to Bar
Round 2: 8 T2B
Round 3: 12 T2B
Round 4: 16 T2B
Etc…

1. Warm-up
1 Steady Rounds:
Row 1k
20 Push Press w/ Empty Bar

2. Conditioning
21-18-15-12-9-6-3
Push Jerk 135/95lbs
Calories on Rower

3. Lift
Find 1RM Split Jerk – Beg. & Inter. 80% – Go up if form is good.