In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.
A.
5 sets of:
Snatch x 1.1.1
*rest 10 seconds between lifts
**full snatch every rep and let feel dictate weight
B.
3 sets of:
Deadlift x 15
Rest 30 seconds
Single Arm DB Press (right) x 5
+ 50' Overhead Carry
+ Single Arm DB Press (left)
+ 50' Overhead Carry
Rest 30 seconds
KB or DB Lunges x 20
Rest 30 seconds
*Pick a challenging weight and stick to it
A.
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.
*Goal is a heavier 3 than last week"
B.
In teams of 3, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Squat Cleans 185/125 lbs
6 Box Jumps 30/24 "
*REMINDER*
No 11am class today.
A.
Take 15 minutes and build to todays heavy
Split Jerk
B.
3 rounds for time of:
Run 400m
15 Shoulder to Overhead 135/95 lbs
A.
Three sets of:
Max Reps Strict Supinated-Grip Pull-Ups
Max Hollow Hold or Rocks
Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds
B.
"Nate"
Complete as many roundsand reps as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings 32/24 kg
A.
3 sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
DB Bench Press x 8-10 reps @ 2011
Rest 45 seconds
V-Ups x 20
Rest 45 seconds
B.
For time:
100 Double-Unders
50 Wall Ball Shots 20/14
25 Burpee Box Overs 24/20
50 Wall Balls 20/14
100 Double-Unders
Teams of 2 will enter
" EZ Frantasy Land "
A.
Every 90 seconds, for 3 sets
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Weighted Strict Supinated Grip Pull-Up x 2-3 + Supinated Grip Strict Pull-Up x 4-6
Station 3 – Push Press x 4-6 @21X1
B.
Four sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds
A.
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
As many rounds and reps as possible in 10 minutes of:
6 Power Cleans 155/105 lbs.
12 Front-Racked Reverse Lunges
30 Double-Unders
A.
Take 15 minutes and build to todays heavy
Split Jerk
B.
Every 2 minutes for 12 minutes
3 Snatches @70-75%
6 Bench Press @75-80%
A.
Every minute on the minute for 15 minutes:
Minute 1: 15 Wallball Shots 20/14 lbs.
Minute 2: 8 Burpee Box Jumps 24/20"
Minute 3: 20 Double Unders + 4-6 Handstand Push-Ups
B.
3 sets not for time of:
Z Press x 6-8
Single Arm Row x 8-10 each arm @2111
Plank x 60 seconds + Side Plank x 30 seconds each side
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