A.
Six sets for max reps of:
30 Seconds Toes-to-Bar
30 Seconds Rest
30 Seconds Kettlebell Swings (Heavy)
30 Seconds Rest
B.
Six sets of:
Run 400 meters
Rest 30 seconds
In teams of three, complete 3 rounds each of:
Row 500 Meters
8 Front Squats 185/125 lbs (from the ground)
followed immediately by…
In teams of three, complete 3 rounds each of:
Row 500 Meters
8 Thrusters 135/95 lbs
A.
Every 90 seconds, for 18 minutes of:
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8-10 reps @ 2111
(get as horizontal as possible)
Station 3 – Push Press x 4-6 @21X1
B.
For time:
8 Rounds
200m run
1 Rope Climb
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.
*Heavier than last week
B.
In teams of 3 with one teammate at each station rotate through the following stations for 15 minutes
Station 1 - Row 15/12 calories
Station 2 - Max Bear Crawl
Station 3 - Max Burpee Box Overs
A.
Take 15 minutes and build to a heavy Clean & Jerk
B.
For time:
30 Clean & Jerks @ 75%
*Must be a squat clean
**You can only work for the first 30 seconds of each minute and must rest until the next minute
A.
“2016 Masters Qualifier Event 3”
Complete as many rounds and reps as possible in 15 minutes of:
55 Double-Unders
15 Chest-to-Bar Pull-ups
5 Hang Power Cleans (155/105 lbs)
B.
3 sets not for time of:
GHD Sit-Ups x 10-15
Single Arm Row x 8-10 each arm @2111
A.
Take 15 minutes and build to a heavy
Snatch
B.
For time:
30 Squat Snatches @ 75%
*You can only work for the first 30 seconds of each minute and must rest until the next minute
Every minute on the minute for 12 minutes:
Minute 1: Max Rep Burpees to 6" Target
Minute 2: 30 Seconds Max Rep Toes-to-Bar
On the 12 minute mark, every three minutes for 9 minutes perform:
15 Shoulder to Overhead 115/75 lb.
15 Kettlebell Swings 24/16 kg
On the 21 minute mark:
For time:
21-15-9
Hang Squat Clean 135/95 lb.
Handstand Push-Ups
A.
Every 90 seconds, for 18 minutes of:
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011 (stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8-10 reps @ 2111 (get as horizontal as possible)
Station 3 – Push Press x 4-6 @21X1
B.
Every 3 minutes for 15 minutes
Run 400m
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