A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.
*Goal should be to aim heavier than last week
B.
In teams of three, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of:
100' Bear Crawl
Bear Complex
A.
5 sets of:
Hang Clean (above knee)
+ Hang Clean (below knee)
+ Clean
B.
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-45 seconds within the minute)
Rest 60 seconds
A.
Complete as many rounds and reps as possible in 7 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 3 minutes, and when the clock reaches 10:00 complete the following…
Complete as many reps as possible in 7 minutes of:
Row 1000 Meters
Max Reps of Wall Ball Shots 20/14 lbs.
Rest 3 minutes, and when the clock reaches 20:00 complete the following…
Complete as many reps as possible in 7 minutes of:
Run 800 Meters
30 Ab Mat Stick Sit-Ups
Max Double-Unders
B.
Optional
3 sets not for time of:
GHD Sit-Ups x 10-15
Supinated Grip Barbell Row x 6-8 @2111
5 sets of:
Hang Snatch (above knee)
+ Hang Snatch (below knee) + Snatch
*Build over the course of the 5 sets
B.
Every minute, on the minute, for 15 minutes:
Minute 1 - 30 seconds of Hollow Rocks or Holds
Minute 2 - 14 Front Rack Kettlebell Walking Lunges
Minute 3 - 30 seconds of Ring Dips
Every minute on the minute for 12 minutes:
Minute 1: Ground-to-Overhead x 2-3 reps
Minute 2: Strict Toes-to-Bar x 4-6
Minute 3: Burpee Box Jumps x 4-6 reps 30/24"
On the 12 minute mark, every four minutes for 12 minutes perform:
4 Ground-to-Overhead 185/125 lbs.
8 Toes-to-Bar
10 Burpee Box Jump Overs 24/20"
On the 24 minute mark:
For time:
3-6-9-12
Ground-to-Overhead 135/95lb
Toes-to-Bar
Box Jump Over 24/20"
A.
Take 15 minutes to build to today’s heavy Push Press + Power Jerk
B.
Complete as many rounds and reps as possible in 10 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings
30 Double-Unders
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
Three sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Wall Ball Shots 20/14 lbs.
Rest 60 seconds
A.
5 sets of:
Halting Clean Deadlift + Hang Clean + Clean
B.
Three rounds for time of:
10 Deadlifts 275/185 lb
20 Ring Dips
30 Ab Mat SIt-Ups
Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters 45/33 lbs
30 Pull-Ups
Immediately followed by…
B.
For time:
Row 1000 Meters
30 Thrusters 95/65 lbs
15 Chest-to-Bar Pull-Ups
C.
3 sets not for time of:
GHD Sit-Ups x 10-15
Supinated Grip Barbell Row x 6-8 @2111
A.
5 sets of:
Halting Snatch Deadlift + Hang Snatch + Snatch
B.
Every minute, on the minute, for 15 minutes:
Minute 1 - 20 Kettlebell Swings 24/16kg
Minute 2 - 12 Front Racked Walking Lunges 115/75 lbs
Minute 3 - 200m Run
Every minute on the minute for 12 minutes:
Minute 1: Snatch + Hang Snatch + Overhead Squat
Minute 2: 4-6 Strict Chest-to-Bar Pull-Ups or Pull-Ups
Minute 3: 4-6 Strict Handstand Push-Ups
On the 12 minute mark, every four minutes for 12 minutes perform:
8 Overhead Squats 135/95 lbs.
10 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
On the 24 minute mark:
For time:
3 rounds of
15 Overhead Squats 95/65 lbs.
12 Chest-to-Bar Pull-Ups
9 Handstand Push-Ups
A.
3 sets not for time of:
Supinated Grip Strict Pull-Up x 5
Nose-to-Wall Handstand Hold x 45 seconds
L-Sit x 30-45 seconds
B.
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
10 Front Rack Reverse Lunges 135/95 lbs.
5 Toes-toBar
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Run 200m
15 Russian Kettlebell Swings (heavy)
A.
Five sets of:
Push Press x 3 reps
B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs or Step-Overs
9 Push Presses
9 Ring Dips or Stationary Dips
A.
Every 2 minutes, for 20 minutes:
Clean Lift Off + Hang Clean + Clean
Build over the course of the 10 sets to something heavy for today.
B.
For time:
Row 1000 Meters
20 Hang Power Cleans 185/125 lbs
100 Double-Unders
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.
B.
3 sets not for time of:
Strict Toes-to-Bar x 4-6 @2111
Ring Rows x 6-8 @2111
A.
Every 2 minutes, for 20 minutes:
Snatch Lift Off + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today.
B.
For time:
50/35 Calorie Assault Bike
30 Power Snatches 115/75 lbs
A.
Every minute on the minute for 12 minutes:
Minute 1: 30 Seconds Wallball Shots 20/14 lbs.
Minute 2: 30 Seconds Strict Pull-Ups
Minute 3: 30 Seconds Wall Climbs
B.
On the 12 minute mark, every four minutes for 12 minutes (3 sets) perform:
15 Wallball Shots 20/14 lbs.
10 Chest-to-Bar Pull-Ups or Pull-Ups
5 Wall Climbs
C.
On the 24 minute mark:
For time: 30-20-10 reps of:
Wallball Shots 20/14 lbs.
Pull-Ups
A.
Take 15 minutes and build to a heavy Split Jerk
B.
4 sets for max reps of:
Against a 2 minute clock complete
Row 400/350m
Max Strict Handstand Push-Ups or L-Seated DB Press
Rest 2 minutes between sets
A.
Every 2 minutes for 18 minutes of:
Station 1 - Single-Arm DB Row x 10 reps each arm @ 2111
Station 2 - Bulgarian Split Squat x 6-8 reps each leg @21X1
Station 3 - Hollow Holds/Rocks x 60 seconds
B.
As many rounds and reps as possible in 12 minutes of:
15 Heavy Russian Kettlebell Swings
15 Stick Sit-Ups
50m Walking Lunges (weights are optional)
A.
Every 2 minutes, for 20 minutes:
High Hang Clean + Hang Clean
Build over the course of the 10 sets to something heavy for today.
B.
Three rounds for time of:
15 Push Press 115/75 lbs
15 Toes-to-Bar
15 Box Jumps 24/20"