In Teams of 2:
For time:
800 Meter Run
60 Toes to Bar
50 Bar Facing Burpees
40 Shoulder to Overhead (115/85lbs)
800 Meter Run
40 Shoulder to Overhead (115/85lbs)
50 Bar Facing Burpees
60 Toes to Bar
800 Meter Run

Goal = < 30 minutes
Cap = 35 Minutes

Run together but split all other reps however between the two partners.

Take 15 minutes to build to today's heavy, but technically sound, 1-RM Power Jerk

Suggested loading:

Set 1 - 3 @ 60%
Set 2 - 2 @ 70%
Set 3 - 1 @ 75-80%
Set 4 - 1 @ 80-85%
Set 5 - 1 @ 85-90%
Set 6 - 1 @ 90+%
Set 7 - 1 @ 90+%

Rest 2 minutes between all sets.

B.

Rx Version:
Complete as many rounds and reps as possible in 20 minutes of:
5 Wall Walks
15/12 Calorie Echo/Assault Bike
15 Push-Ups
150 Foot Double Kettlebell Front Rack Carry (53/35lbs)

Rx+ Version:
Complete as many rounds and reps as possible in 20 minutes of:
50 Foot Handstand Walk
15/12 Calorie Echo/Assault Bike
15 Handstand Push-Ups
150 Foot Double Kettlebell Front Rack Carry (70/53lbs)

Goal = 3+ Rounds

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row or 1000/800 Meter Concept 2 Bike Erg
AMRAP in the remaining time of:
5 Double Dumbbell Squats (50/35lbs)
10 Pull-Ups
Rest 2 minutes between sets and repeat for a total of THREE (3) sets. Pick up where you left off on the AMRAP each time. Record total number of rounds + reps.

Rx+ Loading/Movement Options:
70/50lbs Dumbbells
10 Chest to Bar Pull-Ups or 5 Bar Muscle Ups

Adjust the "buy-in" distance (500m row/400m ski/1000m C2 bike) to something that could be completed in under 2 minutes. Adjust the pull-ups reps to something that COULD be completed unbroken, but does not have to be.

Deadlift for load:
#1: 2 reps @ 60%
#2: 2 reps @ 65%
#3: 2 reps @ 70%
#4: 2 reps @ 75%
#5: 2 reps @ 75%
#6: 2 reps @ 80%

B.

Complete as many rounds and reps as possible in 9 minutes of:
5 Power Snatches (115/85lbs)
10 Deadlifts
50 Double Unders

Rx+ Loading:
135/95lbs

Strict Press:
Set 1 - 3 reps @ 60-65%
Set 2 - 3 reps @ 65-70%
Set 3 - 3 reps @ 70-75%
Set 4 - 3 reps @ 70-75%
Set 5 - Max reps @ 50-55%
Set 6 - Max reps @ 45-50%
Rest 2 minutes between sets

B.

For time:
50/40-40/32-30/24-20/16 Calorie Echo/Assault Bike OR Row

Perform a 400 Meter Run after ALL rounds

Goal = < 20 Minutes
Cap = 23 Minutes

Take 20 minutes to build to today's 1RM Back Squat

Suggested loading:

*Set 1 - 3 @ 60%
*Set 2 - 2 @ 70%
*Set 3 - 1 @ 75-80%
*Set 4 - 1 @ 80-85%
*Set 5 - 1 @ 85-90%
*Set 6 - 1 @ 90+%
*Set 7 - 1 @ 90+%

Rest 2 minutes between all sets.

B.

Against a 2 minute clock, perform as many reps as possible of:
15 Wall Ball Shots (20/14lbs to 10/9')
12 Toes to Bar
Max Cleans (power or squat) in the remaining time (70% of 1RM)
Rest 60 seconds between sets and repeat for FOUR total sets

Do not exceed more than 70% of your 1RM Clean for this workout. If you cannot perform the wall balls and/or toes to bar unbroken, reduce the reps to a range that you can. The goal is at least 45 seconds on the barbell each time."

In Teams of 2

0:00-10:00

800 Meter Run (Together)

In Remaining Time:

Partners Alternate Full rounds’

10 Push Ups

15 Air Squats

Rest 3 Minutes

13:00-23:00

Partners Row 1000/800 Meters (Split)

In Remaining Time:

Partners Alternate Full Rounds

5 Burpees

10 DB Snatches

Rest 3 Minutes

26:00-36:00

50/35 Calorie Bike

In Remaining Time:

Partners Alternate Full Rounds

10 Barbell Thrusters (45/35)

10 Sit Ups

Every 2 minutes, for 6 minutes (3 sets of):
3 Snatches + 1 Overhead Squat @ 69-74%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ 74-79%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 79-84%

* Overhead squat only after the final snatch. Perform each snatch as singles.

B.

For max reps:
60 Seconds of Row or Ski
Rest 2 minutes
60 Seconds of Wall Ball Shots (20/14lbs to 10/9')
Rest 2 minutes
60 Seconds of Russian Kettlebell Swings (53/35lbs)

Rest 3 minutes, then...

Every 5 minutes, for 10 minutes (2 sets of):
60% of Row/Ski Calories (performed during the max reps portion)
60% of Wall Ball Shots (performed during the max reps portion)
60% of Russian Kettlebell Swings (performed during the max reps portion)

Rx+ Loading:
30/20lbs Wall Ball to 10/9' Target
70/53lbs Kettlebell

Gymnastics Pulling Density Test

For max reps:

90 Seconds Pulling of Choice *
90 Seconds Rest
60 Seconds Pulling of Choice *
60 Seconds Rest
30 Seconds Pulling of Choice *
30 Seconds Rest

Options in order of preference:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Pullovers

* Keep track of the variation and reps achieved as we will re-test this later in the cycle.

B.

Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run
10 Burpee Box Jump Overs (24/20")
200 Meter Run
20 Dumbbell Box Step Ups (1x 50/35lbs to 24/20")
200 Meter Run
30 Alternating Dumbbell Snatches (50/35lbs)

Goal = 2+ rounds

Take 15 minutes to build to today's heavy, but technically sound, 1-RM Push Press

Suggested loading:

*Set 1 - 3 @ 60%
*Set 2 - 2 @ 70%
*Set 3 - 1 @ 75-80%
*Set 4 - 1 @ 80-85%
*Set 5 - 1 @ 85-90%
*Set 6 - 1 @ 90+%
*Set 7 - 1 @ 90+%

Rest 2 minutes between all sets.

B.

Against a 2 minute clock, perform as many reps as possible of:
3 Wall Walks
12 Toes to Bar
Max Double Unders in the remaining time.
Rest 2 minutes between sets and repeat for a total of FIVE sets (20 minutes).

Rx+ Movement/Repetition Options:
50 Foot Handstand Walk
15 Toes to Bar
Crossovers OR Heavy Rope Double Unders

Every minute, on the minute, for 40 minutes (5 sets of):
Station 1: 30 Second Wall Sit + 12-16 Jumping Lunges
Station 2: 8-12 Dumbbell Push Press
Station 3: 12-15/8-12 Calorie Assault Bike
Station 4: Rest
Station 5: 8-12 Tempo Ring Rows @ 2111 or 5-6 Weighted Pull-Ups
Station 6: 8-12 Dumbbell Front Squats
Station 7: Max Distance Shuttle Run (25 Foot Increments)
Station 8: Rest

Deadlift
-Set 1 - 2 @ 60-65%
-Set 2 - 2 @ 65-70%
-Set 3 - 2 @ 70-75%
-Set 4 - 2 @ 75%
-Set 5 - 2 @ 75%

Rest 2-3 minutes between all sets.

B.

"Elizabeth"

21-15-9 reps for time of:
Power Cleans (135/95lbs)
Ring Dips

Goal = < 9 Minutes
Cap = 11 Minutes

Option 2:
"Elizabeth Meets Cardio"
For time:
21 Power Cleans (135/95lbs)
15 Bar Facing Burpees
15 Power Cleans
9 Bar Facing Burpees
9 Power Cleans
3 Bar Facing Burpees

Goal = < 9 Minutes
Cap = 11 Minutes

In teams of 2, complete the following for time:
100/80 Calorie Assault Bike (split however)
400 Meter Run
80 Toes to Bar, V-Ups, or Sit-Ups (split however)
400 Meter Run
60 Alternating Dumbbell Hang Clean and Jerks (split however)
400 Meter Run
40 Single Arm Dumbbell Thrusters (split however)
400 Meter Run
20 Synchronized Burpees

*All runs performed together.

Goal = <34 Minutes
Cap = 40 Minutes

Take 15 minutes to build to today's 1RM Strict Press

Suggested loading:

Set 1 - 3 @ 60%
Set 2 - 2 @ 70%
Set 3 - 1 @ 75-80%
Set 4 - 1 @ 80-85%
Set 5 - 1 @ 85-90%
Set 6 - 1 @ 90+%
Set 7 - 1 @ 90+%

Rest at least 90 seconds between all sets.

B.

Option A:
For time:
21 Deadlifts (155/105lbs)
3 Wall Walks
15 Deadlifts (185/125lbs)
5 Wall Walks
9 Deadlifts (225/155lbs)
7 Wall Walks

Option B:
For time:
21 Deadlifts (155/105lbs)
50 Foot Handstand Walk
15 Deadlifts (185/125lbs)
100 Foot Handstand Walk
9 Deadlifts (225/155lbs)
150 Foot Handstand Walk

Rx+ Loading:
21 @ 185/125lbs
15 @ 225/155lbs
9 @ 275/185lbs

*Adjust your own weights for either option.
*Please customize the deadlift weights to something that could be completed in 2-3 sets each time.

Goal = <10 Minutes
Cap = 12 Minutes

HSPU Density Test

Take 5 minutes to warm-up for Strict Handstand Push-Ups and different variations your members might use today for this test.

90 Seconds Max Reps for Strict Handstand Push-Ups
90 Seconds Rest
60 Seconds Max Reps for Strict Handstand Push-Ups
60 Seconds Rest
30 Seconds Max Reps for Strict Handstand Push-Ups
30 Seconds Rest

B.

Against a 60 second clock, perform as many reps as possible of:
50 Double Unders
Max Calorie Assault Bike in the remaining time.
Rest 2 minutes between sets and repeat for FIVE total sets.

*Adjust the double unders to a rep range that can be completed in 35 seconds or less.

Back Squat

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

B.

Against a 5 minute clock, perform as many reps as possible of:
3 Dumbbell Bench Press (50/35lbs)
3 Toes to Bar or V-Ups
6 Dumbbell Bench Press (50/35lbs)
6 Toes to Bar or V-Ups
9 Dumbbell Bench Press (50/35lbs)
9 Toes to Bar or V-Ups
etc.. adding 3 reps to each movement until the 5 minute mark.

Rest 5 minutes between sets and repeat for TWO total sets

Every 2 minutes, for 6 minutes (3 sets of):
3 Snatches + 1 Overhead Squat @ 66-71%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ 71-76%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 76-81%

*Overhead squat only after the final snatch.
**Perform each snatch as singles.

B.

Ten rounds for time of:
15 Wall Ball Shots (20/14lbs to 10')
12 Alternating Dumbbell Snatches (50/35lbs)
9/7 Calorie Row

Goal = <20 minutes
Cap = 23 Minutes

ake 15 minutes to build to today's heavy, but technically sound, 1-RM Split Jerk

Suggested loading:

*Set 1 - 3 @ 60%
*Set 2 - 2 @ 70%
*Set 3 - 1 @ 75-80%
*Set 4 - 1 @ 80-85%
*Set 5 - 1 @ 85-90%
*Set 6 - 1 @ 90+%
*Set 7 - 1 @ 90+%

Rest 2 minutes between all sets.

B.

For time:
30 Bar Facing Burpees
15 Hang Power Cleans (115/85lbs)
30 Pull-Ups
15 Hang Power Cleans (115/85lbs)
30 Bar Facing Burpees

Rx+ Loading and Movements:
155/105lbs
15 Bar or Ring Muscle Ups instead of 30 Pull-Ups

Goal = <12 Minutes
Cap = 15 Minutes

In teams of 2...

Every 10 minutes, for 30 minutes (3 sets of):
20 Dumbbell Devil's Press (35/25lbs)
youtube.com/watch?v=fuWlmpSBNGM
40/30 Calorie Echo/Assault Bike
60 Goblet Hold Alternating Lunges
80 Push-Ups

Round 1 - Non working partner must be hanging from the pull-up bar or rings for the other partner to accumulate reps.

Round 2 - Non working partner must be holding a wall sit for the other partner to accumulate reps.

Round 3 - Non working partner must be holding an elbow plank hold for the other partner to accumulate reps.

*Split all calories and reps however.

Every 2 minutes, for 20 minutes (10 sets of):
Clean
youtube.com/watch?v=ivYr4dPYVug

Set 1: 1.1.1 @ 65%
Set 2: 1.1 @ 70%
Set 3: 1 @ 75%
Set 4: 1.1.1 @ 72%
Set 5: 1.1 @ 77%
Set 6: 1 @ 82%
Set 7: 1 @ 87%
Set 8: 1 @ 92%
Set 9 & 10: 1 @ 92+%

*Build based on quality.

*1.1.1 = 1 rep, rest 5-10 seconds, 1 rep, rest 5-10 seconds, 1 rep.

B.

For time:
9-6-3-6-9 reps of:
Deadlifts (185/125lbs)
12-9-6-9-12 reps of:
Toes to Bar

Rx+ Movements/Loading:
Deadlifts (225/155lbs)
Toes to Bar - 9-6-3-6-9 reps of Bar Muscle Ups

Goal = < 9 Minutes
Cap = 12 Minutes