Front Squat

Set 1 - 3 reps @ 65%
Set 2 - 2 reps @ 75%
Set 3 - 1 rep @ 80-85%
Set 4 - 3 reps @ 70%
Set 5 - 2 reps @ 75-80%
Set 6 - 1 rep @ 85-90%
Rest 2 minutes between all sets

B.

Complete as many rounds and reps as possible in 8 minutes of:
2 Thrusters (115/85lbs)
8 Toes to Bar
4 Thrusters
8 Toes to Bar
6 Thrusters
8 Toes to Bar
...etc. adding 2 Thrusters each round until the 8 minute mark is up.

* Please adjust the Toes to Bar reps to something that could be performed unbroken.

Rx+ Loading = 155/105lbs

Every 2 minutes, for 20 minutes (10 sets of):
Snatch

Set 1 - 1.1 reps @ 55-60%
Set 2 - 1.1 reps @ 60-65%
Set 3 - 1.1 reps @ 65-70%
Set 4 - 1 rep @ 70-75%
Sets 5-10 - 1 rep @ 75+%

Only increase past 75% if a quality technical lift is performed. The goal is to build to today's new 1RM, but not at the expense of quality!

B.

For total time:
12-9-6 reps of:
Overhead Squats (95/65lbs)
Bar Facing Burpees
Rest 60 seconds, then...
6-9-12 reps of:
Bar Facing Burpees
Overhead Squats (95/65lbs)

Barbell comes from the floor.

If you cannot perform Overhead Squats, to depth, with intensity, please adjust to Front Squats or Back Squats.

Rx+ Loading:
115/85lbs

Goal = < 10 Minutes (including rest)
Cap = 12 Minutes

Every 2:30, for 40 minutes (4 sets of):
Station 1: 10-12 Dumbbell Bench Press + Bike or Row @ Zone 2 Pace the Remainder

Station 2: 10-12 Dumbbell Box Step Ups (20") + Bike or Row @ Zone 2 Pace the Remainder

Station 3: 10-12 Dumbbell Bent Over Rows + Bike or Row @ Zone 2 Pace the Remainder

Station 4: 300-400 Meter Run or 400-500 Meter Row (must be sub 2:10)

* Pick one set of dumbbells for all 3 movements and record the load used per set.

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 8-10 Ring Rows @ 31X1 Tempo
Station 2: 1 Wall Walk + 20-30 Second Handstand Hold

Straight into...

Every minute, on the minute, for 5 minutes:
30 Seconds Max Reps Gymnastics Pulling of Choice

Pulling Options:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Strict Pull-Ups
-Pullovers

B.

Every 3 minutes, for 15 minutes (5 sets of):
30 Second Max Reps Movement of Choice (see below)
Straight into...
30 Second Max Distance Farmer Carry (70/53lbs - 25 foot increments)

Pick up where you left off on the Farmer Carry each round.

Score = Calories

Movement Options:
Option 1:
Assault Bike

Option 2:
Row

Option 3:
Shuttle Run (25 feet = 1 rep)

A)
Take 10 Minute to Build to Today’s 3RM Push Press

At the 10:00 mark…

Two sets of:
Max Push Press @ 70% of Today’s 3RM
Rest 60 seconds
Max Push Press @ 60% of Today’s 3RM

3RM Suggested Loading:
*Set 1 – 3 @ 60%
*Set 2 – 3 @ 65-70%
*Set 3 – 3 @ 70-75%
*Set 4 – 3 @ 75-80%
*Set 5 – 3 @ 80+%

B)
Complete as many rounds and reps as possible in 20 minutes of:
15/12 Calorie Echo/Assault Bike
5 Rounds of “Cindy
15/12 Calorie Echo/Assault Bike
3 Rounds of “DT”

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

“DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead (155/105lbs)

*Adjust the “DT” weight to something that you could perform a round only having to break 1-2 times.

Community Workout

Against an 8 minute clock, perform as many reps as possible of:
150 Ping Pog Wall Ball Buy-In (alternating reps)
Max Toes to Bar or V-Ups in the remaining time (split however)

Rest 2 minutes, then...

Against an 8 minute clock, perform as many reps as possible of:
100 Calorie Echo/Assault Bike Buy-In (split however)
Max Push-Ups in the remaining time (split however)

Rest 2 minutes, then...

Against an 8 minute clock, perform as many reps as possible of:
50 Dumbbell Devil's Press (50/35lbs - split however)
Max Sit-Ups in the remaining time (split however)

Deadlift
Set 1 - 4 @ 60-70%
Set 2 - 3 @ 70-75%
Set 3 - 2 @ 75-80%
Set 4 - 2 @ 80+%
Set 5 - 2 @ 80+%
Set 6 - 2 @ 80+%
Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3, 4, and 5.

B.

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row or 400 Meter Run
Max Hang Power Cleans (135/95lbs) in the remaining time.

Rest 2 minutes, then...

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row or 400 Meter Run
Max Power Cleans (135/95lbs) in the remaining time.

Rest 2 minutes, then...

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row or 400 Meter Run
Max Deadlifts (135/95lbs) in the remaining time.

For time:
21-15-9 reps of:
Pull-Ups
Shoulder to Overhead (95/65lbs)

Rx+ Loading and Movements:
-135/95lbs
-Chest to Bar Pull-Ups
-9-7-5 Bar Muscle Ups

Goal = < 5 Minutes
Cap = 7 Minutes

B.

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 10 Single Arm Bench or Strict Press (arm 1)
Station 2: 10 Single Arm Bench or Strict Press (arm 2)
Station 3: 10 Single Arm Rows (arm 1)
Station 4: 10 Single Arm Rows (arm 2)
Station 5: 30 Seconds of Goblet Squats to a Box (16-20" - at or slightly above parallel)

Rest until the 16:00 mark, then...

Two sets of:
60 Seconds of Tempo Stationary Dips @ 21X1
Rest 30 seconds
60 Seconds of Dumbbell Box Step Ups (20")
Rest 30 seconds
60 Second AMRAP of 15 Banded Triceps Pressdowns + 10 Dumbbell Hammer Curls
Rest 30 seconds
60 Seconds of Ab Wheel Rollouts
Rest 30 seconds

* Pick up where you left off on the AMRAP each time.

Three sets of:
5 Tempo Front Squats @ 3211
Rest 2-3 minutes between sets

* Start at 50-60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

Every 4 minutes, for 20 minutes (5 sets of):
400 Meter Run (hard effort)

* Easy Bike, Row, Ski or Plank Hold the remainder*

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1 reps @ 64-69%
Set 2 - 1.1 reps @ 69-74%
Set 3 - 1.1 reps @ 74-79%
Set 4 - 1 rep @ 79-84%
Set 5 - 1 rep @ 84-89%
Set 6 - 1 rep @ 89+%

Followed by...

Two sets of:
3 Snatch Grip Deadlifts + 3 Hang Snatch High Pulls @ Final Snatch Weight from Above
youtu.be/S_3Tj04w15Q
Rest 90 seconds between sets

B.

Option 1:
Every 3 minutes, for 12 minutes (4 sets of):
20 Jumping Lunges
10/7 Calorie Echo/Assault Bike

Option 2:
Every 3 minutes, for 12 minutes (4 sets of):
50 Foot Farmer Hold Walking Lunge
10/7 Calorie Echo/Assault Bike

Goal = < 75 Seconds of Work/Round

Strict Press
Set 1 - 3 reps @ 75-80%
Set 2 - 2-3 reps @ 80-85%
Set 3 - 2 reps @ 85-90%
Set 4 - 1-2 reps @ 90-95%
Set 5 - Max reps @ 75%
Set 6 - Max reps @ 70%

Rest 2 minutes between sets

B.

Option 1 (strength bias):
Six rounds for time of:
5 Bench Press (70% of 1RM)
50 Double Unders

Option 2 (hypertrophy bias):
Six rounds for time of:
10 Dumbbell Bench Press (50/35lbs)
50 Double Unders

Goal = < 7 Minutes
Cap = 9 Minutes

Rx+ Loading:
Option 1: 225/155lbs
Option 2: 70/50lbs

5 Rounds for Time

15/10 Calorie Bike

10 Pullups or Ring Rows

100 Ft. Walking Lunge (Bodyweight)

10 Burpees

15/12 Calorie Row

Rest 90 seconds between rounds

TC- 36 Minutes

Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk

Set 1 - 3 @ 65%
Set 2 - 2-3 @ 70-75%
Set 3 - 1-2 @ 75-80%
Set 4 - 1 @ 80-85%
Set 5 - 2-3 @ 70-75%
Set 6 - Max Reps @ 65% (record in comments)

B.

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 8-10 Pull-Ups + 8-10 Dumbbell Bench Press (50/35lbs)
Station 2: 50 Foot Farmer Hold Walking Lunge (50/35lbs)

At the 10:00 mark...

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 8-10 Toes to Bar + 8-10 Dumbbell Front Squats (2x 50/35lbs)
Station 2: 30 Second Echo/Assault Bike for Calories

Option 1:
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 3-4 Ring Swings + 1-2 Pop Swings
youtube.com/watch?v=bRWkpoiGns8&t=75s
youtube.com/watch?v=oaIGWljKqHc&t=8s
Station 2: 3-4 Muscle Up Transition on Low Rings (option to put feet on box)
youtube.com/watch?v=dtnwemhWoek

Followed by...

Every minute, on the minute, for 5 minutes:
1-4 Ring Muscle Ups

Option 2:
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 8-10 False Grip Ring Rows
Station 2: 100 Foot Plate Overhead Carry
Station 3: 6-8 Butterfly Pull-Ups (option for Chest to Bar)
Station 4: 25-45 Second Nose to Wall Handstand Hold
Station 5: Rest

B.

Every 7 minutes, for 21 minutes (3 sets of):
50 Double Unders
15 Toes to Bar
10 Farmer Hold Box Step Overs (50/35lbs to 24/20") OR 15 American Kettlebell Swings (53/35lbs)
15 Toes to Bar
50 Double Unders
Max Calorie Bike or Row in the remaining time.

Deadlift
Set 1 - 5 @ 60-65%
Set 2 - 3-4 @ 65-70%
Set 3 - 3 @ 70-75%
Set 4 - 3 @ 75-80%
Set 5 - 3 @ 80-85%
Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3 and 4.

B.

Option 1:
Complete as many reps as possible in 7 minutes of:
3 Bar Facing Burpees
3 Sumo Deadlift High Pulls (115/85lbs)
5 Bar Facing Burpees
5 Sumo Deadlift High Pulls (115/85lbs)
...etc. adding 2 reps to both movements each round until the 7 minute mark is up.

Option 2:
Complete as many reps as possible in 7 minutes of:
3 Bar Facing Burpees
3 Hang Power Snatches (115/85lbs)
5 Bar Facing Burpees
5 Hang Power Snatches (115/85lbs)
...etc. adding 2 reps to both movements each round until the 7 minute mark is up.

Every 6 minutes, for 24 minutes (4 sets of):

Odd Sets:

400 Meter Run
400/350 Meter Row OR 30/25 Calorie Echo/Assault Bike
400 Meter Run

Even Sets:

400/350 Meter Row OR 30/25 Calorie Echo/Assault Bike
400 Meter Run
400/350 Meter Row OR 30/25 Calorie Echo/Assault Bike

Goal = < 5:30 Minutes/Set. Please adjust distances and/or calories accordingly.

B.

Every minute, on the minute, for 10 minutes (2 sets of):
Station 1: 10 Tempo Deadbugs @ 1111
Station 2: 10 Banded Clamshells (each leg)
Station 3: 100 Foot Medium-Heavy Farmer Carry
Station 4: 10-12 Tempo Banded Face Pulls @ 21X1
youtu.be/skpt8oR-6w0
Station 5: 15-20 Banded Hamstring Curls
youtu.be/xZvkSyblSMI

Three sets of:
4 Tempo Front Squats @ 3211 + 1 Front Squat (no tempo)
Rest 2-3 minutes between sets

* Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Shoulder to Overhead in the remaining time (135/95lbs)

Rest 60 seconds, then...

Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Squat Cleans in the remaining time (135/95lbs)

Rest 60 seconds, then...

Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Thrusters in the remaining time (135/95lbs)

Rest 60 seconds, then...

Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Front Squats in the remaining time (135/95lbs)

Rx+ Loading:
155/105lbs

* Adjust to a weight that you could perform at least 5-6 unbroken thrusters with, if you were fresh.

In teams of 2...

Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Deadlifts (50/35lbs)
10 Farmer Hold Alternating Reverse Lunges (50/35lbs)
15 Push-Ups

Rest until the 20:00 mark, then...

Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Floor Press (50/35lbs)
10 Jumping Air Squats
15 Feet Anchored Sit-Ups

* Partners alternate full rounds with each other for each of the AMRAP's.

Shoulder Press for load:

Set 1: 3 reps @ 72%
Set 2: 3 reps @ 77%
Set 3: 2 reps @ 82%
Set 4: 2 reps @ 85%
Set 5: 5 reps @ 70%
Set 6: 5 reps @ 65%

B.

Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
100 Foot Waiter Carry (50 feet each arm - 53/35lbs)
youtube.com/watch?v=5ySD7kqFiHw
15 Goblet Squats (53/35lbs)
250/200 Meter Row
100 Foot Double Kettlebell Front Rack Carry (53/35lbs)
30 V-Ups

Rx+ Movement Options:
10 Double Kettlebell Front Squats (53/35lbs)
20-25 Toes to Bar or GHD Sit-Ups

Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 50-60% of 1RM Snatch
youtu.be/GTj9pliPP8E

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1 reps @ 61-66%
Set 2 - 1.1 reps @ 66-71%
Set 3 - 1.1 reps @ 71-76%
Set 4 - 1 rep @ 76-81%
Set 5 - 1 rep @ 81-86%
Set 6 - 1 rep @ 86+%

Followed by...

Every 2:30, for 5 minutes (2 sets of):
Snatch Lift-Off + 3 High Hang Snatch High Pulls @ 5-10lbs heavier than last successful snatch today.
youtu.be/RpoTmcGlaSw
* Pause for 2 seconds a the knees on the liftoff.

B.

For total time
10 Burpee Box Jump Overs (24/20")
20/15 Calorie Assault Bike
10 Burpee Box Jump Overs

Rest 3 minutes, then...

10/7 Calorie Assault Bike
20 Burpee Box Jump Overs (24/20")
10/7 Calorie Assault Bike

Goal = < 14 Minutes (including rest)
Cap = 16 Minutes

Adjust the 20/15 calories to something that can be completed in under 55 seconds.
Adjust the 20 burpee box jump overs to something that can be completed in under 65 seconds.