A.

Three sets not for time of:

Ring Rows x 8-10 reps @2111

Floor Hip Bridges x 15

Weighted Plank x 45-60 seconds

B.

Build to a heavy 3 rep Deadlift

*This doesn't need to be a max, just something heavier than you will use in the workout

2 sets

AMRAP 5

3 Deadlifts 275/185 lbs.

5 Bar Facing Burpees

7 Air Squats

-Rest 2 minutes-

A.

Take 15 minutes and build to a heavy Split Jerk

B.

For 20 minutes rotate through the following stations

45 seconds Assault Bike

-Rest 15 seconds-

30 seconds Hand Release Push-Ups

-Rest 30 seconds-

45 seconds Farmer Carry with kettle bells 32kg/24kg

-Rest 15 seconds-

30 seconds Box Jumps

-Rest 30 seconds-

A.

Every 2 minutes for 20 minutes

Build to a heavy 2 Rep Back Squat

then..

3 sets of 2 @ 85-90%

B.

Every 3 minutes for 18 minutes

Row 250m/200m

10 Back Rack Lunges 165/105 lbs.

A.

3 sets not for time

Butterfly Pull-Ups x 10-12

Ring Dips x 10-12

Dragon Flags x 6-8

B.

5 sets

4/2 Muscle-Ups

8 Handstand Push-Ups

200m Run

Rest 2 minutes

*Limited Schedule today

Classes - 9 & 10

Open Gym 11-1

AMRAP 7

40 Double-Unders

20 KB Swings 24kg/16kg

10 Toes-to-Bar

–Rest 3 Minutes–

AMRAP 5

10 Overhead Squats 135/95

2 Rope Climb

–Rest 2 Minutes–

AMRAP 3

Max Burpee Box Overs 24"/20"

A.

Three sets of:

Deadlift x 6-8 reps @21X1
Supinated Ring Rows x 8-10 reps @2111
Plank from Elbows x 60 seconds

B.

AMRAP 15

15 Stick Sit-Ups
15 Push-Ups
50m Walking Lunge (length of gym - there and back)

A.

3 sets not for time 

Kettlebell Snatch x 6-8 each arm

Toes-to-Bar x 10-12

Candle Stick Rolls x 10

B.

For time:

???

A.

Every minute on the minute for 8 minutes:

Shoulder Press x 1 rep

Build over the 8 minutes

at the 10:00 ...

Every 2 minutes for 6 minutes:

Shoulder Press x 1 rep

Goal is to be heavier than where you finished the 8 minutes

B.

"Mary meets DT"

3 rounds for time:

5 Handstand Push-Ups
10 Pistols
15 Pull-Ups
12 Deadlifts 155/105 lbs.
9 Hang Power Clean 155/105 lbs.
6 Push Jerks 155/105 lbs.

C.

3 sets not for time

Stationary Dips x 10-12 @20X1
Single Arm Row x 10 each

A.

Take 15 minutes & build to a heavy Power Snatch + Snatch

B. 

10 Rounds

3 Power Snatches @75-80% of A
5 Box Jumps (30/24)

C.

3 sets

10-15 GHD Sit-Ups
10-15 Ham Ext.

A.

Front Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Set 5 – 1 rep @ 90-100%
Set 6 – 1 rep @ 100%+
Rest 2-3 minutes between sets

B.

EMOM 24

Minute 1 - 30-45 seconds Hollow Hold or Rocks
Minute 2 - 10-12 Front Rack Reverese Lunges 135/95 lbs.
Minute 3 - 20 Double-Unders + 6 Burpees

A.

Every minute on the minute for 14 minutes:

Odd - Row 250m/200m

Even - 10-12 PVC Sit-Ups

Rest 5 minutes

B.

4 sets

Run 400m

2 Rope Climbs

*Rest 2 minutes after each set

A.

Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 60 seconds
Hip Extension x 15
Rest 2 minutes

B.

AMRAP 10

15 Kettlebell Swings 24/16 kg
15 Wall Ball Shots 20/14 lbs

A.

3 sets not for time

Butterfly practice for Pull-Ups
40-50 Double-Unders
30-45 second L-Sit

B.

Reps of 10-1

Bench Press 135/95 lbs.
Pull-Ups

*15 min cap

A,

Four sets of:

Shoulder Press x 3-5 reps @ 20X1
Rest 1-2 minutes
Bent Over Barbell Row x 6-8 @20X1
Rest 2-3 minutes

B.

Five sets of:

Against a two-minute running clock, complete:
3 Hang Cleans 135/95 lbs
6 Shoulder to Overhead
9 Front Squats
Max Reps Burpees

Rest 2 minutes

A.

3 sets not for time

Turkish Get-Up x 2-3 reps each arm
Alternating Pistols x 3-5 reps each leg
Box Jumps x 12-15 reps (work on rebounding)

B.

AMRAP 20
In teams of two, alternating each movement
6 Snatches 95/65 lbs
12 Toes-to-Bar
200m Run

A.

Four sets of

Front Squat x 1 @32X1 + Front Squat x 3
Rest 1-2 minute
Strict Pull-Ups x 3-5
Rest 3 minutes

B.

Four sets
Against a 2-minute running clock

Row 250/200 Meters
Max reps of Squat Cleans (135/95 lbs)

Rest 3 minutes

Complete as many rounds and reps as possible in 6 minutes of:
7 Hang Snatch 135/85

7 Handstand Push-Up

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
10 Overhead Squats 135/85

15 Box Jumps

Rest exactly 4 minutes, and then. . .

Complete as many rounds and reps as possible in 6 minutes of:

2 Overhead Lunges 135/85
2 Push-Ups
4 Overhead Lunges
4 Push-Ups
. . . and so on up the ladder

A.

Take 15 minutes and build to a heavy 3 rep Deadlift

3 sets not for time
5 Deadlifts65-70% of you 3 rep
10-12 GHD Sit-Ups

B.

3 sets

6-8 Double Kettlebell/Dumbbell Strict Press

10 Single Arm Rows each arm

A. 

3 sets not for time:

2-3 Rope Climbs

30-45 second L-Sit

Practice Handstand Walk or Nose-to-Wall Handstand Hold

B.

Every 4 minutes for 16 minutes:

10 Burpee Toes-to-Bar

400m Run

A.

Every 2 minutes for 20 minutes:

Snatch x 1.1.1

*rest 10 seconds between lifts

B.

For time:

Row 1000m

then...

3 Rounds

50 Double Unders

15 Chest-to-Bar Pull-Ups / Pull-Ups