A.
Every 2 minutes, for 24 minutes:
Station 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
Station 2 – 45-60 seconds of Handstand Walking (OR 45-60 second Nose-to-Wall Handstand Hold)
Station 3 – 20 Hollow Rocks + 10 Alternating V-Ups + 10 second L-Sit
B.
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 12 minutes of:
200m Run
20 Kettlebell Swings 24/16 kg
10 Ring Dips (OR 5 Muscle-Ups)
A.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @21X1
Strict Pull-Up x 3-5 reps
B.
AMRAP 8
Row for max meters
Rest 2 minutes and then...
AMRAP 8
10 Sumo Deadlift High Pulls 95/65 lbs.
10 Wall Balls 20/14
Every 10 minutes, for 30 minutes (3 sets)
Run 800m
2 Rope Climbs
10 Handstand Push-Ups
15 Ring Dips
20 Box Jumps 24/20"
A.
In teams of 4, complete 3 sets each of:
1 - 30 Calorie Row
2 - 15 Deadlifts 225/145 lbs.
3 - 30 Wall Balls 20/14 lbs.
4 - 15 Pull-Ups
Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until all athletes have finished their reps.
A.
Take 15 minutes and build to a heavy Hang Snatch + Snatch
then...
3 sets
Hang Snatch + Snatch @ 80%
B.
As Many Reps Possible in 12 minutes of:
50 Double-Unders
15 Cleans 95/65 lbs.
50 Double-Unders
15 Cleans 115/75 lbs.
50 Double-Unders
15 Cleans 135/95 lbs.
50 Double-Unders
15 Cleans 155/105 lbs.
50 Double-Unders
15 Cleans 185/125 lbs.
50 Double-Unders
Max Reps Cleans 205/145 lbs.
A.
Every 90 seconds for 18 minutes (4 sets):
Station 1 - Supinated-Grip Barbell Row x 6-8 reps @ 2111
Station 2 - Alternating Reverse Lunges with Kettlebells x 20 reps
Station 3 - Hollow Hold x 30 seconds + 20 Hollow Rocks + 10 V-Ups
B.
Complete as many rounds and reps as possible in 9 minutes of:
7 Overhead Squats 95/65 lbs.
14 Toes-to-Bar
200 Meter Run
A.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 80-85%
Strict Pull-Up x 3-5 reps
B.
Against a three minute running clock:
Row 30 calories
Max Rep Burpee Box Jump Overs 24/20"
Rest 3 mins
*Complete for a total of 4 sets
A.
Every minute, on the minute, for 30 minutes:
Minute 1 - 30 Double-Unders + 5-10 Chest-to-Bar Pull-Ups
Minute 2 - 10 Front Racked Kettlebell Step Ups to 20" Box (24/16kg)
Minute 3 - 12 Push Press (115/75 lbs)
A.
Take 15 minutes and build to a heavy 1 Rep Bench Press
B.
Every minute, on the minute for 16 minutes Odd - Bench Press x 5 @ 65-70%
Even - Squat Clean x 5 135/95 lbs.
A.
For times:
Run 2400 Meters (1.5 Miles)
Rest until the running clock reaches 16:00, and then…
Run 1600 Meters (1 Mile)
Rest until the running clock reaches 28:00, and then…
Run 800 Meters (.5 Mile)
Each set should be a max effort.
A.
Take 15 minutes and build to a heavy Full Snatch
then...
3 sets
Snatch x 1.1 @ 80%
B.
Every minute, on the minute, for 10 minutes
3 Power Cleans 135/95 lbs.
4 Handstand Push-Ups
A.
3 sets not for time:
Handstand Walk Practice / Nose-to-Wall Handstand Hold
Hollow Hold x 30 seconds + 20 Hollow Rocks
Pistols x 6-8 each leg
B.
In teams of two complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots 20/14
40 Kettlebell Swings 24/16
30 Burpees
20 Pull-Ups
200 Meter Run Partner Med Ball Run
A.
Take 10 minutes to build to a heavy 1 Rep Strict Shoulder Press
then...
Every 2 minutes, for 12 minutes:
Strict Shoulder Press x 5
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Hang Snatches 115/75 lbs.
8 Box Jumps 24/20""
10 Toes-to-Bar
Complete as many rounds and reps as possible in 6 minutes of:
5 Hang Cleans 135/95 lbs.
10 Shoulder-to-Overhead
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
200m Run
10 Barbell Burpees
Rest exactly 4 minutes, and then. . .
Complete as many rounds and reps as possible in 6 minutes of:
2 Thrusters 95/65 lbs.
2 Chest-to-bar Pull-Ups
4 Thrusters
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
A.
Every 2 minutes, for 18 minutes
Station 1 - Rope Climb x 2-3 ascents
Station 2 - Turkish Get-Ups x 2 reps each arm
Station 3 - 20 Hollow Rocks + 10 V-Ups + 10 second L-Sit
B.
Every minute, on the minute, for 10 minutes:
6 Box Jump-Overs 24/20
12/10 Push-Ups
A.
Three sets not for time of:
Deadlift x 6-8 reps @ 20X1
Candle Stick Rolls x 10
Double-Unders x 60 seconds
B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Snatches 95/65lbs.
20 Heavy Russian Kettlebell Swings
20 Toes-to-Bar
A.
Three sets of:
Power Clean + Hang Clean + Clean @75-80%
Rest as needed
B.
Four sets for max reps of:
30 seconds of Ground-to-Overhead
90 seconds of Rest
*Suggested weight 135/95 lbs.
C.
3 sets not for time
Bulgarian Split Squat x 6-8 reps each leg @20X1
Ring Push-Ups x 10-15 @21X1
A.
Every minute, on the minute for 12 minutes
1 - Nose-to-Wall Handstand Hold x 30-45 seonds
2 - Double Kettlebell Row x 8-10 @2111
3 - TRX Mountain Climbers x 30-45 seconds
B.
For time:
25 Pull-Ups
5 Burpees
20 Pull-Ups
10 Burpees
15 Pull-Ups
15 Burpees
10 Pull-Ups
20 Burpees
5 Pull-Ups
25 Burpees
A.
Take 15-20 minutes and build to a 1 Rep Max Back Squat
B.
For max reps:
2 minutes of Back Squats @70-75% of A
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 8 minutes of:
10 Wall Ball Shots 20/14
20 Double-Unders
21 Snatches 135/95
15 Overhead Squats
9 Muscle-Ups
Rest 5 minutes then...
3 Rounds
Run 400m
10 Handstand Push-Ups
Rest 5 minutes then...
30 Front Squats 185/125 (from the floor)
*30 Double-Unders for every time you break