Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 8-12 Tempo Ring Rows @ 1111
Station 2: 50 Foot Single Arm Overhead Carry (each arm)
Station 3: 30-45 Second Push-Up Plank Hold

B.

Complete as many rounds and reps as possible in 20 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)

*The lunge and farmer carry weight should be something that you could do at least 50 foot sections unbroken. Adjust accordingly.

Olympic Weightlifting Week 5

Mid Thigh Hang Snatch
youtube.com/watch?v=Bo9dza4AD9Q

Every 2 minutes, for 6 minutes (3 sets of):
3 reps @ 60-70% of 1RM Snatch

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 reps @ 70-80% of 1RM Snatch

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 rep @ 80-85% of 1RM Snatch

B.

Against a 3 minute clock, perform as many calories as possible of:
10 Single Dumbbell Box Step Overs (50/35lbs to 20")
25 V-Ups
30 Goblet Squats (50/35lbs)
Max Calorie Row in the remaining time.
Rest 60 seconds between sets and repeat for FOUR total sets (16 minutes).

*Dumbbell may be held however on the step overs.

For time:
400 Meter Run
5 Wall Walks
15 Back Squats (185/125lbs)
400 Meter Run
5 Wall Walks
10 Front Squats (135/95lbs)
400 Meter Run
5 Wall Walks
5 Overhead Squats (95/65lbs)

*Barbell may come from the rack.

Rx+ Weights:
Back Squats: 225/155 lbs
Front Squats: 185/125 lbs
Overhead Squats: 135/95 lbs

Rx+ Movement:
Wall Walk: 50 Foot Handstand Walk

Goal = < 14 minutes
Time Cap = 16 minutes

*The squat weight should be something that you can perform unbroken. You are not required to, but it should be something that you COULD do. Adjust accordingly.

*If you can handstand walk at least 10-15 feet unbroken, we suggest performing that Rx+ movement instead of wall walks.

B.

Every 90 seconds, for 18 minutes (3 sets of):
Station 1: 16-20 Alternating Reverse Lunges (8-10/leg)
Station 2: 16-20 Gorilla Rows (8-10/arm)
youtube.com/watch?v=ctQYOmze2XQ&feature=youtu.be
Station 3: 30 Seconds of Pallof Rotations (each side)
youtu.be/WpE8As2K9EM
Station 4: 8-12 Skull Crushers + 8-12 Upright Rows (bar or dumbbells)

Upper Body Push Part I (Week 2)

Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s

Sets 1-3: 2 reps @ 60-65%
Sets 4-6: 2 reps @ 65-70%
Sets 7-8: 1 rep @ 70-75%
*Pause for 2 seconds in the receiving position of ALL reps.

At the 16:00 mark…

Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s

Three sets of:
10 Push Press @ 45% of 1RM Jerk
Rest 2 minutes between sets

B.

For time:
150 Double Unders
75 Wall Ball Shots (20/14lbs to 10/9’)
50 Pull-Ups

Goal = <10 Minutes
Time Cap = 12 Minutes

*Partition as desired

If you cannot perform at least 10 pull-ups in a row (or 3 ring/bar muscle ups) then adjust the repetitions accordingly.

Hinging Progression Week 2

Hang Clean (Power or Squat - pick 1 and stick with it)
youtube.com/watch?v=U26hyI5gkfo

Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-2: 3 reps @ 60-65%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
Sets 7-8: 1 rep @ 75+%

*Build based on quality.

At the 12:00 mark...

Every 2 minutes, for 6 minutes (3 sets of):
10 Clean Grip Deadlifts @ 60-70% of 1RM Clean
youtube.com/watch?v=qwdwllxIO94

B.

For time:
21/18-15/12-9/6 Calories of: Assault Bike
Row

Rest 3 minutes and then…

9/6-15/12-21/18 Calories of:
Row
Echo/Assault Bike

Goal = <18 minutes (including rest)
Time Cap = 20 minutes

Partner 1 - Perform a 400 Meter Run or 500 Meter Row
Partner 2 - While Partner 1 is running, perform as many rounds and reps as possible of the following until they return:
15 Wall Ball Shots (20/14 lbs to 10'/9' target)
10 Toes to Bar or V-Ups
5 Devil's Presses (50/35 lbs)

*When Partner 1 returns from the run, the two partners switch stations. Pick up where the partner working on the AMRAP left off. Continue in that fashion until the 30 minutes is up.

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

When the running clock reaches 15:00...

Every 2 minutes, for 6 minutes (3 sets of):
10 Push Press @ 40% of today's 1-RM Jerk

B.

Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (155/105lbs)
2 Box Jump Over (24/20" - jump up, step down)
3 Toes to Bar
2 Power Cleans
4 Box Jump Overs (24/20" - jump up, step down)
6 Toes to Bar
3 Power Cleans
6 Box Jump Overs (24/20" - jump up, step down)
9 Toes to Bar
...etc. adding 1 rep to the power cleans, 2 reps to the box jump overs, and 3 reps to the toes to bar every round until the 10 minute mark.

Movement Modification Suggestions:
Toes-to-Bar: V-Ups or Toes-to-Ring

Weight Modification Suggestions:
135/95 lbs

A.

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 30 Seconds of Strict Pull-Ups
Station 2: 30-40 Second Hollow Hold
Station 3: 30 Seconds of Dips (Stationary or Ring)

B.

Against a 4-minute clock, complete as many calories as possible of:
400 Meter Run OR 500 Meter Row
Max Calories of Echo/Assault Bike, C2 Bike, Row OR Ski Erg in the remaining time.

No rest between sets and repeat for six (6) total sets (24 minutes).

*You may perform all 6 sets on the same machine OR mix and match.

A.

Bench Press

*Set 1 - 10 reps @ 50%
*Set 2 - 8 reps @ 60%
*Set 3 - 6 reps @ 65-70%
*Set 4 - 4 reps @ 70-75%
*Set 5 - 2 reps @ 75-80%
Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

B.

Four rounds for time of:
75 Double Unders
15 Dumbbell Bench Press (50/35 lbs)
30/24 Calorie Row
15 Dumbbell Deadlifts (50/35 lbs)

Target 17-19 Minutes
Time Cap = 20 Minutes

Rx+:
60-70/40-50 lbs
Strict Handstand Push-Ups instead of Dumbbell Bench Press (same rep scheme - 15 reps)

*If you can not perform 75 double-unders in 90 seconds or less then please modify with a 200 meter run.

Athletes Notes

Every 2 minutes, for 8 minutes (4 sets of):
Snatch Balance x 3 reps

*Start at 50% of 1RM Snatch and build over the 4 sets based on quality.
youtube.com/watch?v=GTj9pliPP8E

Every 2 minutes, for 8 minutes (4 sets of):
Power Snatch x 2 reps

*Start at 60% of 1RM Snatch and build over the 4 sets based on quality.
youtube.com/watch?v=Sh1PDnQf1Pw

B.

Against a 2-minute clock, perform as many rounds and reps as possible of:
10 Bar-Facing Burpees
10 Overhead Squats (115/85 lbs)
5 Bar-Facing Burpees
5 Bar Muscle-Ups
Rest 60 seconds between sets and repeat for FIVE total sets. Pick up where you left off on each round.

Movement Modification Suggestions:
Overhead Squats: Front Squats
Bar Muscle-Ups: Chest-to-Bar Pull-Ups

Five sets of:
Back Squat x 5 reps @ 55-60%
Rest 2 minutes between sets

These reps should feel quick and crisp. If you're struggling or grinding through the reps, the load is too heavy.

B.

Against a 60-second clock, perform as many calories as possible of:
50-Foot Dumbbell Walking Lunge (50/35 lbs)
Max Calories of Echo/Assault Bike in the remaining time.

Rest 3 minutes between sets and repeat for FOUR total sets.

Rx+: 70/50 lbs dumbbells

Every 2 Minutes for 5 Sets

200 Meter Run

Max DB Snatches (50/35)

Rest 5 Minutes

Every 2 Minutes for 5 Sets

250/200 Meter Row

Max Pushups

Rest 5 Minutes

Every 2 Minutes for 5 Sets

12/10 Calorie Bike

Max Sit Ups

Every 90 seconds, for 18 minutes (12 sets of):
Clean (Power or Squat - pick 1 and stick with it)

Sets 1-3: 1.1.1 reps @ 60-65%
Sets 4-6: 1.1 reps @ 65-70%
Sets 7-8: 1.1 reps @ 70-75%
Sets 9-12: 1 rep @ 75+%

*Build based on quality.

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

B.

Option A:
Three rounds for time of:
5 Ring Muscle Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option B:
Three rounds for time of:
12 Chest-to-Bar Pull-Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option C:
Three rounds for time of:
10 Strict Handstand Push-Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option D:
Three rounds for time of:
5 Wall Walks
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Examples...
-One athlete picks Option A followed by Option D
-Another athlete picks Option B followed by Option C
-A third athlete picks Option D followed by Option B.

Goal = <14 minutes
Time Cap = 16 minutes

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 15 Russian Kettlebell Swings
Station 2: 6-8 Strict Pull-Ups (option to add weight)
Station 3: 10 Single-Arm Push Press (each arm)
Station 4: 100-Foot Sandbag Bearhug Carry (Front Rack Kettlebell if no Sandbag; record load used)
youtube.com/watch?v=ZviBCTOEvTk&feature=youtu.be
Station 5: 30-45 Second Wall Sit

B.

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

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

This should be a sprint for the whole minute. If you cannot get 10 BBJO in 40 seconds, reduce the amount to a number that you can get in 40 seconds when you are going all out.

Take 15 minutes to build to today's 1RM Bench 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.

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 60 Second Bike or Row @ Hard Effort
Station 2: 30 Seconds Max Reps of Dumbbell Bench Press (50/35 lbs)
Station 3: 60 Second Bike or Row @ Hard Effort
Station 4: 30 Seconds Max Reps of Dumbbell Burpee Deadlifts (50/35 lbs)

Take 15 minutes to build to today's 2-RM Front Squat

Suggested loading:
Set 1 - 8 reps @ 50%
Set 2 - 5 reps @ 60%
Set 3 - 3 reps @ 70%
Set 4 - 2 reps @ 75%
Set 5 - 1-2 reps @ 80%
Set 6 - 1-2 reps @ 80-85%
Set 7 - 1-2 reps @ 85-90+% (New 2RM?)
Set 8 - 2 reps @ 95-95+% (New 2RM?)

B.

Complete as many rounds and reps as possible in 20 minutes of:
10 Toes to Bar*
25 Foot Dumbbell Walking Lunge (50/35lbs)**
50 Double Unders
25 Foot Dumbbell Walking Lunge (50/35lbs)

*Add 5 additional toes to bar every round, so in round 2 you'll perform 15, and 20 in round 3.
**Dumbbells may be held however the athlete would like.

Athletes may substitute GHD Sit-Ups, Heavy Rope, or Heavier Dumbbells to increase difficulty.

Mid Thigh Hang Snatch
youtu.be/SX_0WEZYbaI

Every 2 minutes, for 6 minutes (3 sets of):
3 reps @ 55-65% of 1RM Snatch

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 reps @ 60-75% of 1RM Snatch

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 rep @ 70-80% of 1RM Snatch

B.

Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Target 14-16 Minutes
Time Cap = 18 Minutes

Community Workout

In Teams of 2

Goal: Acumulate 300 Burpees Combined

Partners Alternate Full Rounds

1 Minute On, 1 Minute Off

7 Air Squats

7 Sit Ups

Max Burpees in Remaining Time

TC- 35 Minutes

Take 3-5 minutes to build to your shoulder press weight and the barbell rows then ...

Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Supinated Grip Barbell Row x 10 reps @ 2111
youtu.be/whUxs4cPfPw
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.

Four rounds for time of:
40/30 Calorie Row
50 Double-Unders
20 Single-Arm Dumbbell Push Press* (50/35 lbs;10R/10L)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Time cap: 18:00
Goal: 13:00-16:00

Front Squat Week 7/8

Four sets (Every 90 seconds):
Front Squat
*Set 1 - 3 reps @ 70%
*Set 2 - 3 reps @ 75%
*Set 3 - 2 reps @ 80%
*Set 4 - 2 reps @ 85%

Four sets (Every 2 minutes):
*Set 5 - 1 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 1 rep @ 100%
*Set 8 - 1 rep @ 100+% (optional)

B.

Against an 18-minute running clock, complete:
800 Meter Run or 1000/800 Meter Row
Followed by as many rounds and reps as possible, of:

15 Wall Balls (20/14 lbs)
15 Toes to Bar
30 Calorie Assault Bike

Goal: 4-6 Rounds