CEMENT SHOES

Advanced/Firebreather

For Time:

1000m Row

1000m Run

50 Box Jumps 24/20

30 Burpee

50 Box Jumps 24/20

1000m Run

1000m Row

Intermediate

For Time:

800m Row

800m Run

30 Box Jumps 24/20

20 Burpees

30 Box Jumps 24/20

800m Run

800m Row

Beginner

For Time:

 400m Row

400m Run

30 Box Jumps 24/20

20 Burpees

30 Box Jumps 24/20

400m Run

400m Row

ISABELLE

All Levels

"Isabelle"

For Time:

30 Snatch 135/95

loads will be scaled as needed.

6 min time cap

FRAN

All Levels

"Fran"

21 - 15 - 9 Reps For Time:

Thrusters 95/65

Pull Ups

loads and pull ups will be scaled as needed.

8 min time cap

PAIN and GAIN

All Levels

High Bar Back Squat

6 mins to establish the heaviest load.

then:

10 reps @30%

10 reps @40%

10 reps @50%

10 reps @60%

Max Reps @60%

Rest as needed btw sets.

NICOLE

All Levels

"Nicole"

AMRAP in 20 mins:

400m Run

Max Pull Ups

Score is Pull Ups per round plus Total Pull Ups.

 Looks like: 20, 20, 20, 20, 20 = 100.

EXTENSION

All Levels

EMOM for 6 mins:

2 Snatch @60%

EMOM for 6 mins:

2 Power Clean + 1 Jerk @60%

Then:

Lateral Bounds

EMOM for 6 mins:

4 TNG reps 24"/20"

*these reps should be turned over smooth

and fast. These are not for max height.

Over and Back = 2 reps

HUMP DAY

Advanced

4 RFT:

15 KBS 2/1.5p

12 HR Clapping Push Up

9 Strict Pull Ups

6 HSPU

3 Muscle Up

Intermediate

4 RFT:

15 KBS 1.5/1 p

12 HR Push-Ups

9 Kipping Pull-Ups

6 HSPU 

3 Muscle Up Progressions 

(ring row --> transition --> ring dip)

Beginner

4 RFT:

15 KBS (scale load as needed)

10 HR Push Ups

9 Kipping Pull-Ups with a band

6 HSPU on box

3 Ring Rows + 3 Jumping Ring Dips 

Firebreather

1. Push Press

1x 15 - 20 reps

1x Failure

*use the first set to establish your weight for the 2nd set. 

Weight should allow you to hit at least 15 reps on the second set.

2. CFJax WOD