Community Workout

In teams of 3, complete as many reps as possible of:

Station 1 - 2 Minute Echo/Assault Bike or Row
Station 2 - 2 Minutes of Wall Ball Shots
Station 3 - 2 Minutes of Box Jump/Step Overs
* Each partner starts at a different station, rotate in order

At the 6:00 mark, rest 2 minutes, then...

Station 1 - 2 Minute Echo/Assault Bike or Row
Station 2 - 2 Minutes of Russian Kettlebell Swings
Station 3 - 2 Minutes of Burpee Box Step Ups
* Each partner starts at a different station, rotate in order

At the 14:00 mark, rest 2 minutes, then...

Station 1 - 2 Minute Echo/Assault Bike or Row
Station 2 - 2 Minutes of Goblet Squats
Station 3 - 2 Minutes of Medball Box Step Overs
* Each partner starts at a different station, rotate in order

At the 22:00 mark, rest 2 minutes, then...

Station 1 - 2 Minute Echo/Assault Bike or Row
Station 2 - 2 Minutes of Air Squats
Station 3 - 2 Minutes of Push-Ups
* Each partner starts at a different station, rotate in order

Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run OR 20/16 Calorie Row or Echo/Assault Bike
200 Foot Farmer Carry (70/53lbs)
100 Foot Plate Push (25-45lbs) *
50 Foot Burpee Broad Jump

B

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12 Dumbbell Z Press
youtube.com/watch?v=bJFi3gKbrr8
Station 2: 16-20 Dumbbell Death Marches (8-10/leg)
youtube.com/watch?v=S5d83EC6rj4
Station 3: 12-15 Ab Wheel Rollouts
youtube.com/watch?v=IQYh0vB5X6c&t=51s

Straight into...

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12 Dumbbell Bent Over Rows
Station 2: 16-20 Dumbbell Walking Lunges (8-10/leg)
Station 3: 6-8 Strict Toes to Bar or Hanging Leg Raises
youtube.com/watch?v=JigA9pBFdn0

Take 5-10 minutes to build to around 75-80% of your 1RM Back Squat, then...

Six sets of:
2 Back Squats @ 82.5-92.5%
Straight into...
Seated Box Jump x 1
youtube.com/watch?v=UCCAzFh-V1o
Rest 2 minutes between sets

* Start at the bottom end of the % range and increase based on quality.

B.

Every 2:30, for 15 minutes (3 sets of):
Station 1: 10 Thrusters (95/65lbs)
Station 2: 15/12 Calorie Bike or Row

Rx+ Option:
* Add 1-2 reps to each movement, each round.

Goal = Treat each station as "for time".

Every minutes, on the minute, for 4 minutes:
Snatch High Pull + Hang Power Snatch + Low Hang Power Snatch + Overhead Squat (empty bar up to 50% of 1RM)

Followed by...

Every 2 minutes, for 16 minutes (8 sets of):
Snatch x 1 rep

* Start at 60% of 1RM and build by 4-6% each lift, until you've EITHER failed, or reached 85-90%. If you fail, stay at that weight. If you fail again, decrease.

B.

Complete as many rounds and reps as possible in 12 minutes of:
12 Toes to Bar
9 Overhead Squats (115/85lbs)
60 Double Unders

Rx+ Loading:
-135/95lbs

55+ Masters and/or Mobility Limited Modification Suggestions:
-Knees to Elbow instead of Toes to Bar
-Front Squats instead of Overhead Squats

Bench Press

8 Sets:

3 @ 60%
2 @ 65%
1 @ 70%
3 @ 65%
2 @ 70%
1 @ 75%
8 @ 50-60%
8 @ 50-60%

Rest 2 minutes between sets

B.

Against a 5 minute clock, perform as many rounds and reps as possible of:
300 Foot Shuttle Run (25 foot increments)
15 Dumbbell Bench Press (50/35lbs)

Rest 2 minutes, then...

Against a 5 minute clock, perform as many rounds and reps as possible of:
300 Foot Shuttle Run (25 foot increments)
10 Dumbbell Power Cleans (50/35lbs)

Rest 2 minutes, then...

Against a 5 minute clock, perform as many rounds and reps as possible of:
300 Foot Shuttle Run (25 foot increments)
5 Devil's Press (50/35lbs)

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 6-8 Supine Plate Overhead Lifts
Station 2: 30 Second Banded Pallof Hold (each side)
Station 3: 10-12 Stationary or Ring Dips
Station 4: 45-60 Second Elbow Plank Hold (option to add weight)

Followed by...

Every minute, on the minute, for 5 minutes:
30 Seconds of Ring Rows or 4-7 Muscle Ups (banded ok)

B.

Every 6 minutes, for 18 minutes (3 sets of):
800 Meter Run (OR 400 Meter Run + 500/400 Meter Row)
into...
AMRAP of "Cindy" in the remaining time.

"Cindy" = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

* No rest between sets.

In teams of 2, complete as many rounds and reps as possible in 30 minutes of:

Partner 1:
200 Meter Run
20 Kettlebell Sumo Deadlift High Pulls
20 Push-Ups
20 V-Ups or Sit-Ups

Partner 2:
Max Distance on any Machine of Choice

* Partners switch when the "chipper" partner finishes their v-ups/sit-ups. Goal is for the chipper to be less than 4 minutes each time, adjust reps accordingly.

For time:
10-8-6-4-2 reps of:
Box Jumps (24/20" - step down)
5-4-3-2-1 reps of:
Squat Cleans (185/125lbs)

Rx+ Loading:
-30/24" Box
-225/155lbs

Goal = < 8 Minutes
Cap = 10 minutes

B.

Four sets of:
45 Seconds of Double Kettlebell Front Rack Step Ups (16-20" box)
Rest 45 seconds between sets

* Goal is heaviest weight you can perform the full 45 seconds with.

C.

Three sets of:
8-10 Ab Wheel Rollouts
Rest 30 seconds
8-10 Banded Reciprocal Rows (each side)
Rest 30 seconds
8-10 Banded Pallof Rotations (each side)
Rest 30 seconds

Every 2 minutes, for 6 minutes (3 sets of):
2 Power Jerks @ 80+%

At the 6 min mark...


Every 3 minutes, for 9 minutes (3 sets of):
6-8 Power Jerks @ 50-60%

Note:
If you can get 8 reps, with quality, increase weight. We are aiming for 6 reps to be tough this week by the 3rd set.

B.

Every 2 minutes, for 16 minutes (4 sets of):
Station 1: 10 Burpee Pull-Ups

Station 2: 15/12 Calorie Bike or Row

Rx+ Option:
* Add 1 rep to each movement, each round.

Goal = Treat each station as "for time".Performance | Power Output Intervals

Three sets of:
12 Romanian Deadlifts @ 30-40% of 1RM Deadlift
Rest 30 seconds
30 Second Banded Pallof Hold (each side)
Rest 2-3 minutes between sets

B.

Four rounds for time of:
400 Meter Run or 500 Meter Row
100 Foot Farmer Hold Walking Lunge (35/25lbs)
200 Meter Run or 250 Meter Row
10 Devil's Press (35/25lbs)

Goal = < 22 minutes
Cap = 24 minutes

* No Rx+ Loading today, weights are meant to be light to keep movement faster and intensity higher.

Against a 3 minute clock, perform as many reps as possible of:
75 Double Unders
5 Wall Walks or 50 Foot Handstand Walk
25 Russian Kettlebell Swings (53/35lbs)
Max Toes to Bar in the remaining time.
Rest 2 minutes between sets and repeat for a total of THREE sets (15 minutes).

B.

Three sets of:
10-12 Dumbbell Floor Press
Rest 30 seconds
12-15 Dumbbell Bent Over Reverse Flys
Rest 30 seconds
30 Second Heavy Suitcase Hold (each side)
Rest 30 seconds
15-20 Banded TKE's (each leg)
Rest 30 seconds

Five sets of:
2 Back Squats @ 80+%
Straight into...
Double Broad Jump
Rest 2-3 minutes between sets

B.

Three rounds for time of:
21 Thrusters (95/65lbs)
21 Pull-Ups

Rx+ Option/Loading:
-115/85lbs
-21 Chest to Bar Pull-Ups OR 10 Bar Muscle Ups

Goal = < 9 Minutes
Cap = 11 Minutes

In teams of 2, complete the following for time:
150 Wall Ball Shots
100 Alternating Dumbbell Snatches
50 Lateral Burpees Over the Dumbbell
100 Alternating Dumbbell Snatches
150 Wall Ball Shots

* Split all reps however.

Cap = 30 Minutes

Every 90 seconds, for 6 minutes (4 sets of):
Snatch Liftoff + High Hang Snatch + Snatch Balance + Snatch (empty bar up to 95/65lbs)
* Reset on the floor before the snatch

VEvery 2 minutes, for 16 minutes (8 sets of):
Snatch x 1 rep
* Start at 60% of 1RM and build by 5-10lbs each lift, until you've EITHER failed, or reached 80-85%. If you fail, stay at that weight. If you fail again, decrease.

B.

For time:
30 Toes to Bar
20 Medball Step Overs (20/14lbs to 24/20")
10 Deadlifts (255/175lbs)
20 Medball Step Overs (20/14lbs to 24/20")
30 Toes to Bar

Rx+ Loading:
-30/20lbs Medball
-315/215lbs

Goal = < 9 Minutes
Cap = 11 Minutes

For total reps:
Max Strict Press @ 75% of 1RM
Straight into...
Max Push Press (same weight)

Rest 2 minutes, then...

Max Strict Press @ 65% of 1RM
Straight into...
Max Push Press (same weight)

Rest 2 minutes, then...

Max Strict Press @ 55% of 1RM
Straight into...
Max Push Press (same weight)

* As soon as you cannot complete another strict press on each set, without racking the bar, perform as many quality push press as you can. Once you reach total OR technical failure, rack the bar and begin your 2 minute rest.

B.

Every 8 minutes, for 24 minutes (3 sets of):
400 Meter Run
100 Foot Plate Push (45/35lbs)
200 Foot Farmer Carry (53/35+lbs)
400 Meter Run
Max Distance Row or Bike in the remaining time.

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 6-8 Supine Plate Overhead Lifts
Station 2: 30 Second Heavy Suitcase Hold (each side)
Station 3: 8-10 Stationary Dips
Station 4: 30-45 Second Hollow Hold

Followed by...

Every minute, on the minute, for 4 minutes:
6-8 Strict Pull-Ups (banded is ok) or 3-6 Bar Muscle Ups (banded is ok)

B.

Every 90 seconds, for 12 minutes (4 sets of):
Station 1: 10 Line Facing Burpees
Station 2: 10 Thrusters (95/65lbs)

Rx+ Option:
Add 1 rep to each movement, each round.

Goal = Treat each station as "for time"

Every 2 minutes, for 6 minutes (3 sets of):
2 Power Jerks @ 75+%

At the 6:00 mark...

Every 3 minutes, for 9 minutes (3 sets of):
8-10 Power Jerks @ 45-55%

Note:
If you can get 10 reps, with quality, increase weight. We are aiming for 8 reps to be tough this week by the 3rd set.

B.

Against a 2 minute clock, perform as many reps as possible of:
3 Wall Walks
60 Double Unders
9 Shoulder to Overhead (Bar @ 115/85lbs - Dumbbells @ 50/35lbs)
Max Pull-Ups in the remaining time.
Rest 2 minutes between sets and repeat for a total of FOUR sets (16 minutes).

Rx+ Options:
Bar Weight: 155/105lbs
Dumbbell Weight: 70/50lbs
50 Foot Handstand Walk
Max Bar Muscle Ups or Chest to Bar Pull-Ups

Complete as many rounds and reps as possible in 25 minutes of:
400 Meter Run
25 Russian Kettlebell Swings (53/35lbs)
25 V-Ups

Rx+ Option:
20 Toes to Bar

B.

Three sets of:
16 Double Kettlebell Front Rack Step Ups (8/leg - 16-20" box)
Rest 1-2 minutes between sets

* Goal is heavier weight than what was used for the 20 reps (10/leg) previously.

In teams of 4, complete the following for max total repetitions:

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: Calorie Bike or Row
Station 2: Alternating Single Arm Devil's Presses (50/35lbs)
Station 3: Box Step Ups (20" - bodyweight)
Station 4: Rest

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

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: Calorie Bike or Row
Station 2: V-Ups or Sit-Ups
Station 3: Wall Ball Shots
Station 4: Rest

* Partners will start at the same time, at different stations, and will rotate in order. Only teams of 4 will have a partner starting on the rest station.

Four sets of:
3 Back Squats @ 75-85%
Straight into...
Box Jump x 2 reps (step down and reset between reps)
Rest 2-3 minutes between sets

* Box height does not matter as much as focusing on being explosive and landing tall.

B.

For time:
3 Squat Cleans (225/155lbs)
90 Double Unders
5 Squat Cleans (185/125lbs)
70 Double Unders
7 Squat Cleans (135/95lbs)
50 Double Unders
9 Squat Cleans (95/65lbs)
30 Double Unders

Rx+ Loading:
3 @ 255/175lbs
5 @ 225/155lbs
7 @ 185/125lbs
9 @ 135/95lbs

Loading Percentage Suggestions:
3 @ 70%
5 @ 60%
7 @ 50%
9 @ 40%

Goal = < 8 Minutes
Cap = 10 Minutes