Take 10 minutes to build to 75% Front Squat weight and then...
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 70-75%
This is week 1 of 8 in our Front Squat Block
B
Five sets of:
45 seconds of Row (max calories)
15 seconds of Rest
45 seconds of Wall Ball Shots (20/14 lbs to 10/9' target)
15 seconds of Rest
45 seconds of Single Dumbbell Box Step-Overs (50/35 lbs)
15 seconds of Rest
1 Calorie = 1 Rep
Goal: Stay moving for the entirety of the 45 seconds
Four Sets (Every 1:30)
Station 1 - Ring Muscle-Up Attempts x 45 seconds (record total reps achieved each set)
youtu.be/dc-4pCfUoNE
Station 2 - Handstand Walk Practice x 45 seconds
youtu.be/tPvPkqMHVF4
Handstand Marching - youtu.be/rg0By4DDKDY
Handstand Marching on Box - youtu.be/De1hukJsqhk
B.
For time:
30-20-10
Weighted Cossack Squats
youtu.be/BTwJE6ORjDI
12-10-8
Strict Pull-Ups
Goal: 8:00
Time Cap: 10:00
Eight sets (Every 2:30):
Clean Pull + Hang Clean + Clean
B.
For time:
100/80 Calorie Assault Bike
Target 6:00-8:00
Time Cap - 10:00
Six sets of:
1 Strict Press + 2 Push Press + 3 Push Jerk
(build to a heavy)
Rest 2:30-3:00
Suggested starting weights:
Men Start at 50% of 1RM C&J
Women Start at 45% of 1RM C&J.
B.
As many rounds and reps as possible in 12 minutes:
5 Shuttle Runs (25' down; 25' back)
10 Shoulder to Overhead (135/95 lbs)
10 Burpee Box Jump Overs (24/20")
Goal: 4+ rounds
Three sets of:
Barbell Hip Thrusts x 5-6 reps @ 3011
youtube.com/watch?v=0DFYA-HysRE
Rest 15 seconds
3-5 Low Bar Pull-Overs
youtu.be/P3A9uy3l-kA
Rest 90 seconds
B.
For times:
15 Toes-to-Bar
15 Deadlifts (185/125 lbs)
Row 1000/800 Meters
15 Deadlifts (185/125 lbs)
15 Toes-to-Bar
Rest 4 minutes and then repeat.
Goal: 7:00 rounds
Time cap: 9:00 per round
Four 5-minute quarters for max reps in teams of three of:
3 Box Jump Overs (24/20")
6 Dumbbell Push Press (50/35 lbs)
9 Kettlebell Swings (24/16 kg)
Rest 3 minutes between quarters.
Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin.
Five sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Goat Bag Swing x 15-20 reps @ 2011
youtube.com/watch?v=2Lwz4HoSuPI
Rest 45 seconds
Dumbbell Bent Over Rows x 8-10 reps @ 2111
youtu.be/IpEYiFfA0u0
Rest 45 seconds
Toes to Bar x 10-12 reps
Rest 45 seconds
B.
Optional Abs
https://www.youtube.com/watch?v=da438JFskpQ&t=27s&ab_channel=AloMoves
Good luck with this one.
For time:
Row x 1000/800 Meters
Sit-Ups x 50 reps
Assault Bike x 50/35 Calories
Row x 750/600 Meters
Sit-Ups x 40 reps
Assault Bike x 40 Calories (Echo Bike x 35 calories)
Row x 500/400 Meters
Sit-Ups x 30 reps
Assault Bike x 30/24 Calories
Row x 250 Meters
Sit-Ups x 20 reps
Assault Bike x 20/15 Calories
Goal: 25-30 minutes
Time Cap: 35 minutes
Two sets:
Push Press x 7 reps
Rest 2 minutes
Followed by ...
Four sets:
Push Jerk x 2.2 reps
Rest 2 minutes
B.
Complete as many rounds and reps as possible in five minutes of:
155/125 lb. Front Squats x 5 reps
Wall Walk x 3 reps
Then rest for exactly five minutes, and then…
Complete as many rounds and reps as possible in five minutes of:
Burpees over the Barbell x 10 reps
Wall Ball Shots x 10 reps (20/14 lbs to 10/9' target)
Every minute on the minute for 12 minutes (4 sets)
Minute 1 - 30 seconds of Ring Pull-Ups (these can be done with a false grip or a regular neutral grip)
youtu.be/u_F7iRfnxSI
Minute 2 - 20 second Ring Support Iso Hold
youtu.be/aSYPUAjAKhw?si=9rGY9nYBsACC_h_b
Minute 3 - 30 seconds of V-Ups
B.
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 12 reps (185/135 lbs)
Chest-to-Bar Pull-Ups x 10 reps
Double Unders x 50 reps
Goal - 3-5 rounds
Eight sets (Every 2:00):
Clean + Front Squat + Hang Clean
B.
Three rounds for time:
400 Meter Run
12 Power Cleans @ 155/105 lbs
Target 8:30-10:30
Cap - 12:00
Team “Chief”
Against a five-minute running clock, complete as many rounds and reps as possible of:
135/95 lbs Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
In teams of three, partners alternate to complete whole rounds. After each 5 minute AMRAP, teams will rest one minute and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds. Your goal is to get the same score on each round. Your overall score is a total number of reps completed throughout the entire workout.
Five sets:
Bulgarian Split Squat x 8-10 (no tempo but heavier then two weeks ago)
youtu.be/YArZi7mOKTs
Rest 30 seconds
Ab Wheel Roll-Outs x 12 reps
youtu.be/IQYh0vB5X6c
Rest 30 seconds
B.
Three rounds for time:
500/400 Meter Row
400 Meter Run
Target 12:00-15:00
Time Cap: 16:00
For time:
50 Single Leg Alternating V-Ups
youtu.be/5pvjvKyTMbI
50 Kettlebell Swings (24/16 kg)
50 Wall Ball Shots (20/14 lbs to 10/9' target)
50/35 Calorie Assault Bike
50 Wall Ball Shots
50 Kettlebell Swings
50 Single Leg Alternating V-Ups
Goal: < 25:00
Time Cap: 35:00
Ten Sets (Every 1:30)
Clean Lift-Offs + Power Clean
youtu.be/7a-lbk3S75s
youtu.be/f7lYcGuV9ac
B.
Six rounds for time of:
12 Toes to Bar
12 Box Jump Overs (24/20")
Goal <9:00
Time Cap - 12:00
Six sets of:
Push Press x 1 rep + Push Jerk x 2 reps
Rest 2 minutes
Start at 70% of your 1-RM Push Press and build over the course of the 6 sets.
B.
Five sets for times:
20 Single Arm Alternating Dumbbell Snatches (50/35 lbs)
12 Burpees over Dumbbell
Rest 60 seconds
Target- 75-95 seconds per set
Gymnastic Skill Work
Two sets of (or 15 minutes of work):
Jumping Pull-Ups x 5
Rest 30 seconds between
Negative Pull-Ups x 3 reps (3 second descents)
Rest 30 seconds between
Strict Pull-Ups x 2-3
Rest 30 seconds between
Kipping Pull-Up x 3-5
Rest 30 seconds between
Chest-to-Bar Pull-Up x 2-4
Rest 30 seconds between
Jumping Bar Muscle-Up x 1-3
Rest 30 seconds between
Bar Muscle-Up attempts x singles
Rest 30 seconds between
Connecting Bar Muscle-Ups x 2-3
Rest 30 seconds between
If you get stuck in any part of this progression, that’s where you stay and work on that for today.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
20 Calorie Row
30 Double Unders
Goal: 3-6 rounds
In teams of 3, with only one person working at a time, complete:
120 Burpee Box Jump Overs (24'/20')
1200 Meter Med Ball Relay Run (20/14 lbs)
240 Push-Ups
1200 Meter Med Ball Relay Run
360 Air Squats
1200 Meter Med Ball Relay Run
Goal Time: < 40 min
Time cap - 45 min
Five sets (Every 7:00):
750/600 Meter Row or Ski
10 Deadlifts (225/155 lbs)
4 Wall Walks
Goal: At least 90-120 seconds rest each set.
Gymnastics Practice
2 rounds (Every 2:00)
Station 1 - Working on Kip Swings, Kip Swing + Pull-Up, Kip Swing + Chest-to-Bar, Kipping Pull-Ups (stringing them together), Kipping Chest-to-Bar (stringing them together)
youtu.be/UuBPsBa4TcM
Station 2 - Toes To Ring Practice (90 seconds of work)
youtu.be/VkVbqfiKnDM?si=yJpwDXCW8AyPzgXt
Station 3 - L-Sit (trying to accumulate 60 seconds total)
youtu.be/lGrGFhFJCLY
B.
Complete as many rounds and reps as possible in 4 minutes:
5 Ring Dips
10 Pull-Ups
15 Kettlebell Swings (24/16 kg)
Rest 60 seconds between sets and repeated for a total of THREE sets. Pick up where you left off and record as total rounds + reps.
Goal: Be as consistent across all THREE sets; avoid a big drop off.