Five sets of:
3 Deadlifts @ 65+%
Straight into...
2 Box Jumps *
Rest 2 minutes between sets
* Set box height so something you can land tall, NOT in a squat position. The explosiveness is more important than the height of the box.
B.
For Max Distance:
20 Minute Row
* At the 4, 8, 12, and 16 minute marks, perform the following:
400 Meter Run OR 1000 Meter C2 Bike
* Set row-ergs to a 20 minute clock so that they don't reset.
Complete as many rounds and reps as possible in 9 minutes of:
3 Wall Walks
9 Toes to Bar
30 Double Unders
At the 9:00 mark...
For time:
50 Wall Ball Shots (20/14lbs to 10/9')
Goal = < 11 Minute Mark
Cap = 13 Minute Mark
Rx+ Option:
30 Foot Handstand Walk - 15 Feet Out and Back
B.
Every minute, on the minute, for 18 minutes (3 sets of):
Station 1: 12 Single Arm Rows (right)
Station 2: 12 Single Arm Rows (left)
Station 3: 12-15 Stationary Dips
Station 4: Rest
Station 5: 10 Ring Rows + Max Unbroken Tempo Push-Ups @ 21X1
Station 6: Rest
Eight sets of:
2 Front Squats @ 60+%
Rest 2 minutes between sets
* Build based on quality to whatever a heavy double is for today! No volume sets.
B.
Every 4 minutes, for 12 minutes (3 sets of):
5 Clean and Jerks (95/65lbs)
10/7 Calorie Echo/Assault Bike
5 Clean and Jerks (95/65lbs)
Rx+ Loading = 135/95lbs
Three sets of:
8 Strict Press @ 65-75%
Rest 2 minutes between sets
After the 3rd set...
One set of:
8-10 Tempo Push Press @ 31X1
* Same weight as strict press *
B.
Every 3 minutes, for 15 minutes (5 sets of):
10 Dumbbell Bench Press (50/35lbs)
10 Strict Pull-Ups or 15 Dynamic Chest to Bar Pull-Ups
200 Meter Run OR 10/7 Calorie Row/Ski
Goal = < 2:30/Set
Rx+ Loading/Movements:
70/50lbs
8 Bar Muscle Ups or 6 Ring Muscle Ups
A, Glutes, Glutes, Glutes
B.
Partner Workout
You Go, I Go
8 Minute AMRAP
200 Meter Run
10 DB Snatches (50/35 lbs)
Rest 3 Mins
8 Minute AMRAP
10/8 Calorie Row
10 Burpees
Buy Out
90 Second Hollow Hold ( Both Partners must be holding at the same time)
Every minute, on the minute, for 3 minutes:
Muscle Snatch + Hang Power Snatch + Snatch Balance (empty bar up to 95/65lbs)
youtu.be/hFb3l16PI4U
youtu.be/z1j2QMBJF6c
youtu.be/GTj9pliPP8E
Followed by...
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-4: Snatch x 1.1 @ 55-65%
Sets 5-8: Snatch x 1 @ 65-75%
* 1.1 = 1 rep, rest 10 seconds, 1 rep.
B.
Against a 3 minute clock, perform as many calories as possible of:
500/450 Meter Row
Max Calorie Echo/Assault Bike or C2 Bike in the remaining time.
Rest 60 seconds, then...
Against a 3 minute clock, perform as many meters as possible of:
30/25 Calorie Echo/Assault Bike or 1000 Meter C2 Bike
Max Distance Row in the remaining time.
Rest 60 seconds, then repeat everything for THREE total sets (23 total minutes).
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 10-12 Strict Pull-Ups
Station 2: 10-12 Stationary Dips
Station 3: 12-15 Ring Rows
Station 4: 20-30 Second Nose to Wall Handstand Hold
Station 5: Rest
* Bands ok *
B.
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15/12 Calorie Row
Station 2: 12-16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
Station 3: 200-250 Foot Shuttle Run (25 foot increments)
Station 4: 50 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
At the 12:00 mark...
One round for time of:
15/12 Calorie Row
16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
250 Foot Shuttle Run (25 foot increments)
50 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
Cap = 16 Minute Mark
Three sets of:
10 Back Squats @ 60+%
Rest 2-3 minutes between sets
B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Wall Ball Shots (20/14lbs to 10/9')
10 Toes to Bar
5 Deadlifts (185/125lbs)
Goal = 6+ rounds.
Rx+ Loading:
225/155lbs
Every 2 minutes, for 6 minutes (3 sets of):
3 Power Jerks @ 70+%
At the 6:00 mark...
Every 2 minutes, for 6 minutes (3 sets of):
12 Power Jerks @ 40-50%
Focus:
-Build during the first 6 minutes.
-Rep speed during the last 6 minutes.
B.
Complete as many rounds and reps as possible in 20 minutes of:
5 Wall Walks or 50 Foot Handstand Walk (5' increments)
200 Meter Run
15 Stationary Dips or 5 Ring Muscle Ups
200 Meter Run
75 Double Unders
200 Meter Run
In teams of 2, complete as many reps as possible in 12 minutes of:
2000/1600 Meter Row (split however)
Max Wall Ball Shots in the remaining time (20/14lbs to 10/9' - split however)
At the 12:00 mark, rest 3 minutes, then...
In teams of 2, complete as many reps as possible in 12 minutes of:
4000 Meter C2 Bike (split however) or 1600 Meter Run (together)
Max Alternating Dumbbell Snatches (50/35lbs) in the remaining time.
At the 27:00 mark, rest 3 minutes, then...
In teams of 2, complete as many reps as possible in 12 minutes of:
150/110 Calorie Assault Bike
Max Push-Ups in the remaining time.
Every 2 minutes, for 12 minutes (6 sets of):
4 Deadlifts @ 60+%
Straight into...
2 Broad Jumps for Distance
* Increase based on quality for deadlifts.
B.
For time:
75 Double Unders
15 Goblet Squats (70/53lbs)
75 Double Unders
30 Russian Kettlebell Swings (70/53lbs)
75 Double Unders
15 Goblet Squats (70/53lbs)
75 Double Unders
Goal = < 7 Minutes
Cap = 9 Minutes
Rx+ Loading:
90/60lbs Dumbbell (hold the head for swings)
* Movement Modification Suggestions:
Adjust the weight to something challenging but that movements can be completed in 1-2 sets.
Every 4 minutes, for 12 minutes (3 sets of):
10/7 Calorie Echo/Assault Bike
10 Clean and Jerks (95/65lbs)
10/7 Calorie Echo/Assault Bike
Rx+ Loading = 135/95lbs
Goal = < 2:00 rounds.
B.
Three sets of:
10 Tempo Face Pulls (bands or cables) @ 31X1
youtu.be/skpt8oR-6w0
Rest 30 seconds
10 Leaning Single Arm Lateral Raises (each arm)
Rest 30 seconds
45-60 Second Elbow Plank Hold (weight optional)
Rest as needed
Followed by...
Three sets of:
10 Snatch Grip Upright Rows (record load)
Rest 30 seconds
10 Seated Bent Over Reverse Flys
Rest 30 seconds
30 Second Heavy Suitcase Hold (each side)
Rest as needed
Every minute, on the minute, for 3 minutes:
Muscle Snatch + Hang Power Snatch + Snatch Balance (empty bar up to 95/65lbs)
youtu.be/hFb3l16PI4U
youtu.be/z1j2QMBJF6c
youtu.be/GTj9pliPP8E
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-4: Snatch x 1.1 @ 50-60%
Sets 5-8: Snatch x 1 @ 60-70%
* 1.1 = 1 rep, rest 10 seconds, 1 rep.
B.
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bar
10 Deadlifts (115/75lbs)
5 Snatches (115/75lbs)
Three sets of:
10 Strict Press @ 60-70%
Rest 2 minutes between sets
One set of:
10-12 Tempo Push Press @ 31X1
* Same weight as strict press *
B.
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 6 Thrusters (95/65lbs or 50/35lbs Dumbbells) + 6 Pull-Ups
Station 2: 9 Burpee Box Jump Overs (24/20" - step down)
Station 3: 3 Wall Walks
At the 12:00 mark...
Two rounds for time of:
6 Thrusters (95/65lbs or 50/35lbs Dumbbells)
6 Pull-Ups
9 Burpee Box Jump Overs (24/20" - step down)
3 Wall Walks
Cap = 18 Minute Mark
Rx+ Movement Suggestions:
-6 Chest to Bar Pull-Ups or 3 Bar Muscle Ups instead of Pull-Ups.
-30 Foot Handstand Walk instead of Wall Walks.
Six sets of:
3 Front Squats @ 60+%
Rest 2 minutes between sets
* Build based on quality.
Followed by...
One set of:
4-6 Front Squats @ 70-75%
B.
Complete as many rounds and reps as possible in 18 minutes of:
200 Meter Run
100 Foot Bodyweight Walking Lunge
10/7 Calorie Echo/Assault Bike
25 Air Squats
In teams of 2, with one partner working at a time, complete as many reps as possible in 2 minutes of:
10/7 Calorie Bike or Row
15 Push-Ups
Max Devil's Press (50/35lbs) in the remaining time.
Alternate 1:1 with your partner every 2 minutes until you've both completed FOUR total sets (16 minutes).
At the 16:00 mark...
In teams of 2, with one partner working at a time, complete as many reps as possible in 2 minutes of:
10/7 Calorie Bike or Row
20 Air Squats
Max Devil's Press (50/35lbs) in the remaining time.
Alternate 1:1 with your partner every 2 minutes until you've both completed FOUR total sets (16 minutes).
Score = Total Devil's Press over the 32 minutes.
Rx+ Movement Options:
10 Strict Handstand Push-Ups
15 Goblet Squats
Option 1:
For time:
10-8-6-4-2 reps of:
Strict Pull-Ups
20-16-12-8-4 reps of:
Alternating Pistol Squats
Option 2:
For time:
21-18-15-12-9 reps of:
Ring Rows
20-16-12-8-4 reps of:
Alternating Box Step Ups
B.
Complete as much distance as possible in 6 minutes of:
800 Meter Run
Max Distance Row or Bike in the remaining time.
* No rest between sets and repeat for FOUR total sets.
Non Running Option:
6 Minute AMRAP:
1000 Meter Row
Max Distance Bike in the remaining time.
Three sets of:
12 Back Squats @ 55+%
Rest 2-3 minutes between sets
B.
For time:
200 Meter Run
5 Squat Cleans (135/95lbs)
200 Meter Run
4 Squat Cleans (165/115lbs)
200 Meter Run
3 Squat Cleans (195/135lbs)
200 Meter Run
4 Squat Cleans (165/115lbs)
200 Meter Run
5 Squat Cleans (135/95lbs)
Goal = < 9 Minutes
Cap = 11 Minutes
Rx+ Loading:
165/115lbs
195/135lbs
225/155lbs
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
Followed by...
Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk
Sets 1-2: 3 reps @ 55-65%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
* Pause for 2 seconds in the dip AND receiving position for ALL jerks during ALL sets.
B.
Complete as many rounds and reps as possible in 15 minutes of:
9 Dumbbell Shoulder to Overhead (50/35lbs)
12 Dumbbell Box Step Overs (50/35lbs to 20"" - hold however)
15 Toes to Bar
Every 3 minutes, for 15 minutes (5 sets of):
5 Deadlifts @ 60+%
Followed by...
3 Seated Box Jumps
B.
Every 4 minutes, for 12 minutes (3 sets of):
5 Power Snatches (95/65lbs)
10/7 Calorie Echo/Assault Bike
5 Power Snatches (95/65lbs)
Rx+ Loading = 135/95lbs