Dear Mama...You are Appreciated

Four rounds for time:
400 Meter Burden Run with 20/14 lb Med Ball
30 Wall Ball Shots (20/14 lbs)
20 Med Ball Russian Twists
youtube.com/watch?v=DwCuBfcD37k
10 Wall Walks

Goal = < 34 Minutes
Cap = 40 Minutes

Take 15 minutes to build to today's 1RM Snatch

* Start at 50-60% of 1RM and build by 5-10lbs each lift, until you've EITHER failed, or achieved a new PR. If you fail, stay at that weight. If you fail again, decrease.

B.

Complete as many rounds and reps as possible in 15 minutes of:
75 Double Unders
15 Dumbbell Deadlifts (50/35lbs)
75 Double Unders
10 Dumbbell Shoulder to Overhead (50/35lbs)
75 Double Unders
5 Devil's Press (50/35lbs)

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 2-3 Wall Walks + 15-20 Second Nose to Wall Handstand Hold
Station 2: 30 Plank Position Alternating Shoulder Taps
Station 3: 100 Foot Double Kettlebell Overhead Carry
Station 4: 12-15 Ring Rows
Station 5: Rest

B.

Eight rounds for time of:
200 Meter Run
12/10 Calorie Bike or Row

Goal = < 17 Minutes
Cap = 20 Minutes

Rx+ Option:
15/12 Calories

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 9 Burpee Box Jump/Step Overs (24/20" - step down)
Station 2: 12 Alternating Dumbbell Snatches (50/35lbs) OR 15 Russian Kettlebell Swings (53/35lbs)
Station 3: 12 Dumbbell or Kettlebell Thrusters (35-53/26-35lbs)
Station 4: 15 Kipping/Butterfly Pull-Ups OR 10 Strict Pull-Ups

Goal = < 35 seconds per station.

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

B.

Three sets of:
12 Double Kettlebell Front Rack Step Ups (6/leg - 16-20" box)
Rest 60 seconds between sets

* Goal is heavier weight than what was used for the 16 reps (8/leg) previously.

Every 2 minutes, for 6 minutes (3 sets of):
1 Power Jerk @ 80-85%

At the 6:00 mark...

Every 3 minutes, for 9 minutes (3 sets of):
5-6 Power Jerks @ 55-65%

Note:
If you can get 6 reps, with quality, increase weight. We are aiming for 5 reps to be tough this week by the 3rd set.

B.

Every 6 minutes, for 18 minutes (3 sets of):
400 Meter Run or 500/400 Meter Row
into...
AMRAP of:
9 Air Squats
7 Push-Ups
5 Toes to Bar
in the remaining time.

* No rest between sets, pick up where you left off on the AMRAP portion each time.

Three sets of:
10 Romanian Deadlifts @ 40-50% of 1RM Deadlift
Rest 30 seconds
10 Tempo Alternating Cossack Squats @ 1111 (bodyweight or light goblet hold)
youtube.com/watch?v=cWfgOggP2WA
Rest 2-3 minutes between sets

B.

Complete as many reps as possible in 6 minutes of:
1 Clean (power or squat) (135/95lbs)
1 Front Squat (135/95lbs)
2 Cleans (power or squat) (135/95lbs)
2 Front Squats (135/95lbs)
3 Cleans (power or squat) (135/95lbs)
3 Front Squats (135/95lbs)
...etc. adding 1 rep to each movement until the 6 minutes is up.

*The final clean before starting the front squats DOES NOT count towards the front squat reps.

Rx+ Loading:
155/105lbs

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