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

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 12-15/9-12 Calorie Row
Station 2: 5 Thrusters + 5 Bar Facing Burpees (95/65lbs)
Station 3: 10 Pull-Ups + Max Double Unders (record total reps in comments)
Station 4: Rest

At the 12:00 mark...

Two rounds for time of:
15/12 Calorie Row
5 Thrusters (95/65lbs)
5 Bar Facing Burpees
10 Pull-Ups
50 Double Unders

Cap = 20 Minute Mark

B.

Three sets of:
12-15 Stationary Dips
Rest 30-45 seconds
10-12 Ab Wheel Rollouts
Rest 30-45 seconds
12-15 Heel Elevated Narrow Stance Goblet Squats
Rest 30-45 seconds

Community Workout

In teams of 2, perform the following for time:

Both Partners:
800 Meter Run or 1000M Row

Followed by...


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

Partners alternate after completing rounds of 21, then alternate after completing rounds of 15 and alternate after completing rounds of 9

After partner 2 has finished...

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

Partners alternate after completing rounds of 15, then alternate after completing rounds of 12 and alternate after completing rounds of 9

After partner 2 has finished...

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

Partners alternate after completing rounds of 12, then alternate after completing rounds of 9 and alternate after completing rounds of 6

After partner 2 has finished...

Both Partners:
800 Meter Run or 1000M Row

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)