A.
Every 2 minutes for 10 minutes
Back Squat x 3 reps @ 85-90% of your 1-RM
B.
In teams of two, alternate full rounds for 10 rounds (5 rounds each)
100 Meter Farmer's Carry
10 Jumping Squats 95/65
1 Rope Climb
A.
Every 2 minutes for 10 minutes
Hang Snatch + Hang Snatch below the knee @70-75%
B.
Every minute on the minute for 18 minutes:
Minute 1: 4/2 Burpee Bar Muscle-Ups
Minute 2: Row 16/12 Calories
Minute 3: 6-8 Handstand Push-Ups
A.
For 12 minutes, rotate through the following two stations on the minute:
Minute 1 - Weighted Pull-Up (or strict with no weight) x 2-3 reps
Minute 2 - 10 Ring Dips with Full Range of Motion + pause at the top
B.
Every three minutes, for 18 minutes, for times:
Run 400 Meters
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