Work in teams of 3 for these workouts. The first mini workout is a rotation of burpees, a dumbbell complex, and rowing. Each teammate works at a different station for 1 minute and then everyone rotates. You’ll go through 9 minutes of work hitting each station 3 times. Your score is a single number of total reps as a team for all 9 minutes. After the first mini workout, you rest for 5 minutes, then head outside for the second workout. One person starts with 5 deadlifts immediately into a sprint. When they come back, the second teammate goes. Do this for 12 total rounds (4 each). Your score is total time to finish. In teams of 3: AMRAP in 9 minutes: burpees to a plate DB or KB hang power clean and jerks row (cals) rest 5 minutes 12 rounds for time: 5 deadlifts, 225/155# 200m sprintRead more

For the alternating EMOM, do as many reps as possible of each movement in 30 seconds. This will allow you to rest for 30 seconds before moving to the next station. Back squats are from the rack and KB snatches do not need to touch the ground (treat them like hang power snatches with one arm) Scale rope climbs to rope pulls. The metcon is a quick couplet of overhead squats and KB swings. Go heavy with the swings, even if it means doing Russian style swings. Strength Alternating EMOM for 12 min: A) Back squat, 225/155# B) Rope climb C) KB snatch, 53/35# Conditioning For time: 9-15-21 OHS, 95/65# KB swings, 70/53#Read more

This is an AMRAP with a twist – while you’ll know the movements, you will not know the time domain. Coaches will call out 30 seconds left so you can make a hard final push, but you won’t have notice prior to that. Choose a weight that you can do the hang power cleans unbroken while you’re fresh. When transitioning from the last deadlift to the first hang power clean, do not just do a power clean – do a full deadlift and then a separate hang power clean. Same thing goes for the last hang power clean into the first front squat – don’t do a hang clean. Your score will be total rounds and reps completed. AMRAP in ??? 15 pull-ups 12 ring dips 9 deadlifts, 135/95# 6 hang power cleans, 135/95# 3 front squats, 135/95#Read more

Find a 1 rep shoulder press from the racks – make sure those knees don’t bend! Push press weight should be something you can do the 10 reps in one or two sets. (You’ll need to clean it from the ground first) Scale double unders to a manageable number if needed. Strength 1RM shoulder press Conditioning 5 rounds for time: 10 push presses, 115/75# 15 box jumps, 24/20″ 20 burpees 25 double undersRead more

A 1 1/4 front squat will train you to get out of the bottom of a clean better. Take the bar out of the rack and do a front squat, except you only come back up a 1/4 of the way, go back down and then back up the full way. You will do this in sets of 3 and find the heaviest weight possible. The AMRAP is a simple triplet of toes-to-bar, wall balls, and running. Each of these represent a different category of movement: gymnastics (toes-to-bar), weightlifting (wall balls), and monostructural (run). Even though the wall ball isn’t a barbell, it’s still considered a weightlifting movement because we’re moving an external load and as you can imagine, a thruster is a very similar movement. Strength 1 1/4 Front squats 3, 3, 3 Conditioning AMRAP in 16 minutes: 15 toes-to-bar 25 wall balls, 20/14# run 400mRead more