Community Workout

In teams of 2, perform the following for time:

Both Partners:
800 Meter Run

Followed by...

Partner 1:
21-15-9 reps of:
Wall Ball Shots (20/14lbs to 10/9')
Russian Kettlebell Swings (53/35lbs)

Partner 2:
Rest

* Then Switch

After partner 2 has finished...

Partner 1:
15-12-9 reps of:
Calorie Row
Lateral Burpees Over the Rower

Partner 2:
Rest

* Then Switch

After partner 2 has finished...

Partner 1:
12-9-6 reps of:
Goblet Squats (53/35lbs)
Hand Release Push-Ups

Partner 2:
Rest

* Then Switch

After partner 2 has finished...

Both Partners:
800 Meter Run

Goal = < 35 Minutes
Cap = 40 Minutes

Five sets of:
4 Front Squats @ 60+%
Rest 2 minutes between sets
* Build based on quality.

Followed by...

One set of:
6-8 Front Squats @ 65-75%

B.

Three rounds for time of:
25 Toes to Bar
15 Deadlifts (225/155lbs)

Goal = < 7 minutes
Cap = 10 minutes

Four sets of:
8 Strict Press @ 55-65%
Rest 2 minutes between sets

One set of:
8-10 Tempo Push Press @ 31X1
* Same weight as strict press

B.

For total time:
100 Double Unders
21 Bench Press (135/95lbs)
100 Double Unders

Rest 2 minutes, then...

75 Double Unders
15 Bench Press (185/125lbs)
75 Double Unders

Rest 2 minutes, then...

50 Double Unders
9 Bench Press (225/155lbs)
50 Double Unders

Goal = < 15 Minutes (including rest)
Cap = 17 Minutes

Movement Modification Suggestions:
Adjust the loading to a weight that could be completed in 1-2 sets. If you do not have a spotter, you may use the following dumbbell weights as "Rx":

21 @ 50/35lbs
15 @ 70/50lbs
9 @ 90/60lbs

Every 2 minutes, for 16 minutes (8 sets of):
Sets 1-4: 2 Postion Clean @ 60-80%
* Mid Hang, Floor

Sets 5-8: Clean @ 80+%

* Build based on quality.

B.

Every 4 minutes, for 12 minutes (3 sets of):
10/7 Calorie Echo/Assault Bike
10 Power Snatches (95/65lbs)
10/7 Calorie Echo/Assault Bike

Rx+ Loading = 135/95lbs

Three sets of:
8 Back Squats @ 60+%
Rest 2-3 minutes between sets

B.

Complete as many rounds and reps as possible in 18 minutes of:
500/400 Meter Row
25 Wall Ball Shots (20/14lbs to 10/9')
15 Lateral Burpees Over the Rower

Test #7

Take 18 Minutes to build to a 5 RM Deadlift

^If you are feeling good in warm ups, you can build to a 1RM

B.

Test #8

“The Chief”

AMRAP in 3 minutes

• 3 Power Cleans (135/95 lbs)

• 6 Push-Ups

• 9 Air Squats

• 1 minute Rest after each 3-minute AMRAP
  

• Repeat 5 times total

  Instructions: On a 3 minute clock perform the prescribed work in the order written as many times as possible. To score one round is all repetitions of 3 movements. At the end of 3 minutes, rest 1 minute. Repeat this sequence for a total of 5 times. Start each 3 minute AMRAP at the beginning (3 Power Cleans)

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

15/12 Calorie Echo/Assault Bike
12 Box Jump/Step Overs (24/20" - step down required)
9 Alternating Single Arm Devil's Press (50/35lbs)

* One partner works while the others rest, they will rotate rounds "you go/I go" style.

Test #5

Take 15 Minutes to build to a 1 RM Push Press

Test #6

AFAP

2000/1600 Meter Row

Or

1 Mile Run

Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run, 1000/900 Meter Row or 1000/900 Meter Ski
50 Foot Burpee Broad Jump
100 Foot Walking Lunge (53/35 lbs)
150 Foot Farmer Carry (53/35 lbs)

Rx+ Weights:
70/53 lbs

Please note that we will be testing our 2K row or 1 Mile Run tomorrow so choose your cardio choice accordingly today. Feel free to approach today’s session as a recovery workout, especially if you plan to go hard tomorrow.

Test #3

In 15 Minutes, Build to a 1 RM Clean

B.

Test #4

Against a 60 second clock, perform as many reps as possible of:
10 Burpee Box Jump-Overs (24"/20")
Max Calorie Assault Bike in the remaining time.

Rest 2 minutes between sets and repeat for SIX total sets (18 minutes).

Note: If there are more than 6 people in class, stagger heats so everyone can use a bike for this workout. Adjust BBJO as needed to a number than you can keep consistent and still have time for the bike each set.

Option 1:
Eight sets of:
3 Banded Sumo Deadlifts @ 55-60% + Added Band Tension
Rest 30-45 seconds between sets.

Option 2:
Eight sets of:
3 Sumo Deadlifts @ 75-80% (no bands)
Rest 30-45 seconds between sets.

* Regardless of which option chosen, the goal of these pulls is to be as fast as possible!

B.

Complete as many rounds and reps as possible in 8 minutes of:
12 Toes to Bar
10 Dumbbell Shoulder to Overhead (50/35lbs)

At the 8:00 mark, rest 4 minutes, then...

Complete as many rounds and reps as possible in 8 minutes of:
12/10 Calorie Assault Bike or 15/12 Calorie Row
9 Dumbbell Bench Press (50/35lbs)
6 Dumbbell Burpee Deadlifts (50/35lbs)

Test #1

Take 20 Minutes to build to a 3 RM Back Squat

Test #2

Fran

21-15-9

Thruster (95/65 lbs.)

Pull Ups

TC- 8 Minutes

Scale as needed to make this a workout that you can complete in 8 Minutes or less.

In Teams of 2 I Go, You Go

10 rounds

200 M Run

10 Toes to Bar

Rest 3 Minutes

10 Rounds

12/8 Cal Row

10 Box Jump Overs

TC- 40 Mins

Every 2 minutes, for 12 minutes (6 sets of):
3 Position Clean
*Mid Hang, Low Hang, Floor*

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Set 5: 70%
Set 6: 70-75%

* Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

B.

"DT"

Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Option 1:
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: Max Unbroken Strict Pull-Ups (aim for 10+)
Station 2: 30 Seconds of Max Alternating Pistol Squats
Station 3: Rest

Option 2:
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: Max Unbroken Strict Pull-Ups (aim for 10+)
Station 2: 30 Seconds of Alternating Goblet Hold Box Step Ups (20"" box)
Station 3: Rest

Option 3:
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 12-15 Ring Rows
Station 2: 60 Seconds of Tempo Bodyweight Alternating Cossack Squats @ 2111
Station 3: Rest

B

Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 12-15/9-12 Calorie Echo/Assault Bike
Station 2: 8-10 Burpee Box Jump Overs (24/20" - step down)
Station 3: 30-50 Foot Handstand Walk or 3-5 Wall Walks

At the 15:00 mark...

One round for time of:
15/12 Calorie Echo/Assault Bike
10 Burpee Box Jump Overs (24/20" - step down)
50 Foot Handstand Walk or 5 Wall Walks

Three sets of:
10 Back Squats @ 55+%
Rest 2-3 minutes between sets

B.

Three rounds for time of:
15 Shoulder to Overhead (95/65lbs)
15 Toes to Bar

Rest exactly 60 seconds, then...

Three rounds for time of:
10 Thrusters (95/65lbs)
10 Chest to Bar Pull-Ups

Rest exactly 60 seconds, then...

Three rounds for time of:
5 Power Snatches (95/65lbs)
5 Bar Muscle Ups

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

Every minute, on the minute, for 3 minutes:
Tall Jerk x 3 reps
youtube.com/watch?v=GGVG0obnRrE

Straight into...

Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
youtube.com/watch?v=XLGOJ9FZW3U

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

Sets 1-2: 2 reps @ 60-70%
Sets 3-4: 1 rep @ 70-80%
Sets 5-6: 1 rep @ 80-85%

* Pause for 2 seconds in the dip AND receiving position for all jerks during sets 1-2.

B.

Against a 4 minute clock, perform as many calories as possible of:
400 Meter Run
Max Calorie Row or Echo/Assault Bike in the remaining time.
Rest 60 seconds, then repeat for FIVE total sets (20 minutes)

Option 1:
Eight sets of:
3 Banded Sumo Deadlifts @ 50-55% + Added Band Tension
Rest 30-45 seconds between sets.

Option 2:
Eight sets of:
3 Sumo Deadlifts @ 70-75% (no bands)
Rest 30-45 seconds between sets.

* Regardless of which option chosen, the goal of these pulls is to be as fast as possible!

B.

Against an 18 minute clock, perform as many reps as possible of:

Five rounds of:
18/14 Calorie Row
18 Wall Ball Shots (20/14lbs to 10/9')

In the remaining time...

AMRAP of:
9/7 Calorie Row
12 Alternating Dumbbell Snatches (50/35lbs)

Rx+ Loading:
Wall Balls: 30/20lbs to 10/9'
Snatches: 70/50lbs

In teams of 2, for time...

400 Meter Carry
150 Wall Ball Shots (20/14lbs to 10/9')
200 Russian Kettlebell Swings (53/35lbs)
150 Feet Anchored Sit-Ups
400 Meter Carry

-For the carry, one partner must carry the medball OVERHEAD, while the other partner Farmer Carries two kettlebells. Partners may switch however but must stay together (one can't run way ahead then come back).

-The wall balls, swings, and sit-ups will be split however between the two partners.

Goal = < 30 minutes
Cap = 35 Minutes

Every 2:30, for 20 minutes:

Station 1: 25-30/20-22 Calorie Echo/Assault Bike
Station 2: 25-30/20-22 Calorie Row, Ski Erg, or 400 Meter Run

Goal = Treat each interval as a "for time" piece. How fast can you go and how quickly can you recover without significant dropoff (more than a 3-5 second deviation from your fastest time).

B.

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15 Skull Crushers
Station 2: 15 V-Ups or 10 Ab Wheel Rollouts
Station 3: 15 Inverted Rows, Seated Cable/Banded Rows, or Lat Pulldowns
Station 4: 5-10 Strict Toes to Bar or Hanging Knee Raises