With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead 115/75 lbs
10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Wall Ball Shots 20/14 lbs.
20:00 – 75 Box Jump Overs 24″/20″
25:00 – 800 Meter Run
A.
5 sets
Power Snatch + Hang Snatch + Snatch
B.
As many rounds and reps as possible in 9 minutes of
10 Dumbbell Hang Cleans
20 Dumbbell Reverse Lunges
30 Double-Unders
A.
For 30 minutes rotate through the following:
Minute 1: Assault Bike 45 seconds
Minute 2: Row 250/200 meters
Minute 3: Rest
Minute 4: 10-12 Dumbell or Kettlebell Thrusters
Minute 5: Rest
B.
3 sets not for time of
Single Leg Deadlift x 6-8
Rest 60 seconds
Single Arm Row x 6-8
Rest 60 seconds
A.
5 sets
Hang Power Clean + Front Squat + Clean
Perform all sets @ 75-80%
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Handstand Push-Ups
14 Toes-to-Bar
A.
Three sets of:
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 21X0
Rest 60 seconds
20 Hollow Rocks + 10 V-Ups
+ 10 second L-Sit hold
Rest 60 seconds
B.
5 sets for max reps of:
Against a 90-second running clock, complete the following:
3-5 Muscle-Ups or 10-15 Pull-Ups
5 Ground to Overhead 155/105 lbs.
Double-Unders x Max reps
Rest 90 seconds between sets
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Burpees to a 6" target
8 Ring Dips or Push-Ups
12 Kettlebell Swings 24/16
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
A.
Every minute on the minute, for 12 minutes
Front Squat + Jerk
*build over the 12 sets
B.
In teams of 2, complete for time
50 Overhead Squats 95/65 lbs.
800m run (together)
100 Wall Ball Shots 20/14 lbs.
*static hold of a deadlift for wall ball shots 315/225
"Dallas 5"
50 Burpee Buy In
5 rounds
10 Deadlifts 275/185 lbs.
10 Handstand Push-Ups
10 Bar Muscle-Ups
10 Box Jumps 30/24"
10 Toes-to-Bar
50 Burpee Buy Out
A.
3 sets not for time
Ring Rows x 10-12
Handstand Walk Practice x 10 meters
L-Sit x 30 seconds
B.
As many rounds and reps as possible in 15 minutes of:
20 Meter Overhead Lunge 45/35
1 Rope Climb
20 AB Mat Sit-Ups
1 Rope Climb
A.
Take 15 minutes and build to today's heavy
Front Squat Double
B.
5 sets for max reps of:
Against a 3 minute running clock, complete the following:
Row 500/400m
Front Squat x 5 reps 185/125 lbs.
Double-Unders x Max reps
Rest 2 minutes between sets
A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 21X1
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
15 Kettlebell Swings (24/16 kg)
15 Push-Ups
A.
Take 15 minutes and build to 90% of your
1 Rep Max Snatch
B.
Every 4 minutes, for 20 minutes
200 Meter Run
10 Burpees
4 Squat Snatches
*Snatch weight increases each set
Set 1 - 70%
Set 2 - 75%
Set 3 - 75-80%
Set 4 - 80-85%
Set 5 - 85-90%
Complete as many rounds and reps as possible in 20 minutes of:
1 Squat Clean @70-75%
2 Squat Cleans
3 Squat Cleans
…and so on, moving up the ladder.
*Complete one round of "Nate" after each round
A.
3 sets not for time
Ring Rows x 6-8 @2111
Single Arm DB Press x 5 + 100' Overhead Carry
Nose-to-Wall Handstand Hold x 30-45 seconds + 2-3 Wall Climbs
B.
2 Rounds
25 Toes-to-Bar
50 Double-Unders
25 GHD Sit-Ups
50 Double-Unders
25 Ab Mat Sit-Ups (Butterfly)
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