A.
Every 2 minutes, for 18 minutes:
Station 1 - Muscle-Ups x Max Reps in 45 seconds
Station 2 - Handstand Walk Practice
Station 3 - L-Sit Hold x 45 seconds accumulated time
B.
3 sets for max reps
Against a 3 minute running clock, complete:
400 Meter Row
Handstand Push-Ups x Max reps (or L-Sit DB Press)
Rest 2 minutes
A.
Every minute, on the minute, for 12 minutes, perform:
Clean x 2 reps
(build over the course of the 12 sets to today’s heavy double)
B.
Three rounds for time of:
7 Squat Cleans 155/105 lbs
14 Box Jump-Overs 24″/20″
21 Toes-to-Bar
In teams of two, complete the following for time:
1600 Meter Med-Ball Run
100 Partnered Burpee Wall Ball Shots
(you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss)
200 Partnered Med Ball Sit-Ups
300 Double-Unders
400 Meter Walking Lunge with Med-Ball
(only the partner with the ball may lunge the team forward)
A.
Every 90 seconds, for 15 minutes:
Power Clean + Clean
*build over the 10 sets
B.
Five rounds for time:
Row 300 Meters
12 Front Squats 135/95 lbs
12 Pull-Ups
A.
Four sets of:
Box Step-Ups x 10 each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 each arm @2111
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Snatches 75/55 lbs
20 Overhead Alternating Reverse Lunges
A.
Every 3 minutes, for 15 minutes:
Strict Overhead Press x 4-6 reps
*Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.
B.
Every 90 seconds, for 15 minutes of:
5 Push Presses
10 Burpees Over the Barbell
A.
Four sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds between legs, rest 60 seconds after
L-Sit x accumulate 45-60 seconds accumulate
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Kettlebell Swings
2 Minutes of Double-Unders
2 Minutes of Kettlebell Swings
2 Minutes of Assault Bike (for calories)
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces.
“Partner Murph”
For time:
1 mile run (together)
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile run (together)
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
A.
Two sets not for time, of:
Rope Climb x 1-2 ascents
Seated Leg Raises x 15-20
Handstand Walk x 15-20 Meters or Nose-to-Wall Hold x 30 seconds
B.
For time:
20 Overhead Squats 135/95 lbs
30 Kettlebell or Dumbbell Snatch
40 Wall Ball Shots 20/14 lbs
50 Double-Unders
50 Calories of Rowing
50 Double-Unders
40 Wall Ball Shots 20/14 lbs
30 Kettlebell or Dumbbell Snatch
20 Overhead Squats 135/95 lbs
*25 minute cap
A.
Every 2 minutes, for 20 minutes
Power Jerk + Split Jerk x 1
B.
Complete as many rounds and reps as possible in 10 minutes of:
100 Meter Farmer’s Carry
20 AB Mat Sit-Ups
30 Jumping Split Lunges
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 – Banded Clam Shells x 8-10 reps each side
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
225/155 lb Deadlift
Burpees Over the Barbell
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30-50 Double-Unders
Minute 2 – 6-8 Strict Pull-Ups
Minute 3 – 3-4 Wall Climbs
B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings 32/24 kg
Rest 2 minutes between sets.
A.
Every two minutes, for 20 minutes:
Hang Snatch + Snatch + Overhead Squat
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches 135/95 lbs
10 Burpee Box Jump-Overs
A.
Four sets of:
Front-Foot Elevated Split Squat x 8-10 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds
B.
Four sets for max reps against a 3-minute running clock of:
Row 400/300m
Max Reps Dumbbell Man-Makers 55/35 lbs
(push-up, power clean, push press)
Rest 2 minutes
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.