Reminder - only 9 and 10am classes tomorrow for the 4th of July. 

For time:

100 Wall Ball Shots (20/14lb.)

80 Shoulder-to-Overhead (115/75lb.)

60 Front Rack Walking Lunge Steps

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:

9 Burpee Box Jump-Overs 24″/20″

9 Front Squats 155/105 lbs

A.  

Complete as many rounds and reps as possible in 12 minutes of:

6 Snatches 115/75 lbs.

9 Deadlifts

12 Toes-to-Bar

B.  

Every minute, on the minute, for 12 minutes:

Minute 1 – Ab Roll Outs x 8-10 reps

Minute 2 – Hollow Body Hold x 30 seconds

Minute 3 – Roll to Pistol x 12 reps

A.  

Every 2 minutes, for 12 minutes:

Push Press x 1

The goal is to build to today’s 1-RM Push Press.

B.  

Every minute on the minute for 15 minutes:

Minute 1: 10 x 10 meter shuttle run

Minute 2: 20 Kettlebell Swings 24/16kg

Minute 3: 10-12 Chest-to-Bar Pull-Ups or Pull-Ups

A.  

Every 3 minutes for 15 minutes

Back Squat x 3-4 reps @ 85% of your 1-RM

Single-Arm Dumbbell Row x 8-10 reps @ 2020

B. 

For time:

10 Wall Ball Shots 20/14 lbs

1 Ring Dip

9 Wall Ball Shots

2 Ring Dips

8 Wall Ball Shots

3 Ring Dips

…

1 Wall Ball Shot

10 Ring Dips

A.  

3 sets not for time

Bar Muscle-Ups x 4-6

Handstand Push-Ups x 8-10

20 Hollow Rocks + 20 V-Ups + 10's L-Sit on Rings

B.  

Every 6 minutes, for 24 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

A. 

Every 2 minutes, for 20 minutes:

Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.

B.  

Complete as many rounds and reps as possible in 10 minutes of:

Deadlift x 1

Hang Power Clean x 1

Front Squat x 1

Push Press x 1

You must perform 5 burpees over the bar any time the weight settles on the ground

5 Minutes going the distance 

4 Minutes to Establish a 3 Rep Max 

3 Minutes of High Skill 

4 Minutes to Establish a 1 Rep Max

5 Minutes of "Fun" 

A.  

Every 2 minutes for 20 minutes  

Snatch x 1

*Build to today's 1 Rep Max

B.  

3 sets  

2 Snatch Lift Offs + Snatch Pull

C. 

3 sets

Ring Dips x 8-10 @20X2

Inverted Barbell Row x 10

A.

Every 2 minutes, for 10 minutes:

Push Press x 3

*Use your 5 RM from last week

B.  

3 sets for times

100 Double-Unders

21 Calorie Assault Bike

12 Front Squats

Rest 3 minutes

Wednesday's Chipper

For time:

M

W

G

A.  

Every 2 minutes for 12 minutes

Back Squat x 3-4 reps @ 80-85% of your

1-RM

B.  

Every 3 minutes for 15 minutes complete:

15/12 Calorie Row

12 Box Jump Overs 24/20"

9 Toes-to-Bar

A.  

Take 15 minutes to build to today’s 1-RM Clean

(or use the time to practice clean technique)

B.  

 “Diane”

21-15-9

Deadlift 225/155 lb.

Handstand Push-Ups

In teams of two, complete as many rounds and reps as possible in 25 minutes of:

52 Wall Ball Shots 20/14 lbs

52 Power Cleans 115/75 lbs

52 Burpees

52 Kettlebell Swings 24/16 kg

A.  

Every 2 minutes, for 18 minutes:

Station1 -  Muscle-Ups x Max Reps in 45 seconds

Station 2 - Handstand Walk Practice

Station 3 - L-Sit Hold x 45 seconds accumulated time

B.  

2016 Regional Event 7

21-15-9

Thrusters 95/65 lbs

3-2-1

Legless Rope Climb 

A.  

Every 3 minutes, for 15 minutes:

Push Press x 3-5

B.  

Two sets for times of:

Row 500 Meters

30 Ring Dips or 40 Push-Ups

20 Toes-to-Bar

Rest 4-5 minutes between sets

Every 8 minutes, for 40 minutes for times of:

Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps

Pull-Ups x 15 reps

Run 400 Meters

A.  

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10-12 reps @ 2111

Rest 60 seconds

B.  

For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Deadlifts 185/125

10 Strict Handstand Push-Ups

15 minute time cap

A.  

Every 2 minutes, for 16 minutes:

Hang Snatch x 1.1.1

Build in load over the course of the eight sets.

B.  

Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches 135/95 lbs

14 Box Jumps 24/20"

In teams of 3, each athlete per team completes one of the following:

1 - Athlete 1 completes on a 3 minute clock - 5 rep max Front Squat

2 - Athlete 2 completes on a 3 minute clock - 3 rep max Hang Clean

3 - Athlete 3 completes on a 3 minute clock - 1 rep max Shoulder-to-Overhead

Rest until the 10:00 then...

For time:

150 Power Snatches 75/55 lbs.

100 Toes-to-Bar

150 Overhead Squats 75/55

100 Toes-to-Bar

*One athlete works at a time

*32 minute time cap