Every 6 minutes, for 30 minutes:
Run 400 Meters
8 Overhead Squats 135/95 lbs
10 Chest-to-Bar Pull-Ups / Pull-Ups
12 Box Jump-Overs 24″/20″
A.
Every 90 seconds for 15 minutes
Power Jerk + Split Jerk
B.
3 sets for times of:
Row 30/20 Calories
15 Shoulder-to-Overhead
Rest 60 seconds
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Reverse Snow Angels x 15-20 reps
Minute 2 – Banded Hip Bridges x 20 reps
Minute 3 – 45-60 seconds of Double-Under Practice
B.
For time:
10 Toes-to-Bar
20 Russian Kettlebell Swings
9 Toes-to-Bar
18 Russian Kettlebell Swings
8 Toes-to-Bar
16 Russian Kettlebell Swings
…and so on down to…
1 Toes-to-Bar
2 Russian Kettlebell Swings
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 – 1 Rep Max
Rest 2 minutes between sets.
B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
A.
Every 5 minutes, for 25 minutes of
Run 400 Meters
6 Thrusters 115/75 lbs
12 Burpees Over the Barbell
B.
Five sets of:
45 seconds of FLR on Rings
Rest 15 seconds
45 seconds of Face-Up Chinese Planks
Rest 75 seconds
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.
Every minute, on the minute for 15 minutes:
1 - Row 20/15 calories
2 - 10 Wall Balls
3 - 20 Double-Unders + 3-6 Strict Pull-Ups
*If you are comfortable with 10 Wall Balls at 20/14 lbs. try using the 30/20 lbs. for this workout.
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