A.
Three sets of:
Hang Snatch x 2 reps @ 75-80%
Rest 2 minutes
B.
Every 10 minutes, for 30 minutes (3 sets), complete the following for time:
Assault Bike 50/35 Calories
60 Double-Unders
30 Russian Kettlebell Swings
15 Toes to Bar
A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Inverted Row x 8-10
Rest 90 seconds
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 12 minutes of:
8 Deadlifts (225/155 lbs)
8 Handstand Push-Ups
A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.
B.
Complete as many rounds and reps as possible in 9 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders
A.
Five sets of:
Clean + Front Squat + Jerk @ 70-80% of 1-RM C&J
Rest 2 minutes
B.
For time:
Row 1000 Meters
50 Shoulder to Overhead (115/75 lbs)
A.
Every 2 minutes, for 18 minutes of:
Station 1 – Arch to Hollow Rolls x 20 reps
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B.
In teams of two, partners alternate rounds to complete five each of:
7 Hang Power Cleans (155/105 lbs)
100 Meter Run
A.
4 sets
Hang Snatch x 3 @70-75%
Rest 2 minutes
B.
Four rounds for time of:
5 Muscle-Ups or 10 Ring Dips
15 Toes to Bar
50 Double-Unders
*15 minute cap
A.
Three sets of:
Deadlift x 6-8 reps @ 31X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
B.
Option 1
Every 3 minutes for 18 minutes
Run 400m
-OR-
Option 2
Every 3 minutes for 15 minutes
Run 400m
10 Burpees
A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 42X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
B.
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6/3 Strict Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
3 sets for times of:
Run 800 Meters
21 Chest-to-Bar Pull-Ups
12 Thrusters (135/95 lbs.)
Rest 3 minutes
A.
Every two minutes, for 12 minutes:
High Hang Clean + Clean @ 75-80%
B.
Six sets for max reps of:
30 Seconds Ring/Stationary Dips
30 Seconds Rest
30 Seconds Russian Kettlebell Swings
30 Seconds Rest
A.
Three sets, not for time, of:
Dragon Flags x 4-6 reps
Turkish Get Up x 2-3 reps each arm
Pistols x 16 reps (alternating)
B.
Three sets for times of:
20/15 Calorie Assault Bike
20 Burpee Box Jump Overs (24/20")
2 Rope Climbs
Rest 3-4 minutes
A.
Every two minutes, for 12 minutes:
High Hang Snatch + Snatch @ 70-80%
B.
For time:
5/3 Muscle-Ups
10 Ground-to-Overhead 135/95 lb.
15 Strict Handstand Push-Ups
30 Alternating Dumbell Snatches
15 Strict Handstand Push-Ups
10 Ground-to-Overhead 135/95 lb.
5/3 Muscle-Ups
*15 minute cap
A.
Three sets, not for time, of:
Butterfly Pull-Up x 10-12 reps
L-Sit x 30-45 seconds
B.
For time:
Row 1000 Meters
Run 800 Meters
30 Toes to Bar
Row 500 Meters
Run 400 Meters
20 Toes to Bar
Row 250 Meters
Run 200 Meters
10 Toes to Bar
A.
6 sets or less build to today's heavy
Pause Front Squat @ 42X1 + Front Squat
B.
Every 4 minutes, for 12 minutes, for times:
12/10 Strict Supinated Grip Pull-Ups
25 Kettlebell Swings
50 Air Squats
Three rounds for time of:
5 Squat Cleans 155/105 lbs.
20 Pull-Ups
Rest until the running clock hits 10:00, and then...
For time:
Row 60 calories
60 Walking Lunges with Kettlebells in Farmer's Carry Hold
Rest until the 20 minutes mark then. . .
Three rounds for time of:
20 Wall Ball Shots 20/14 lbs.
20 Burpees
A.
Every two minutes, for 20 minutes of:
Power Clean + Front Squat + Jerk
*Let feel dictate the load
B.
4 sets for times of:
30 Russian Kettlebell Swings
15/10 Ring or Stationary Dips
Rest 60 seconds
A.
3 sets not for time of
Butterfly Pull-Ups x 8-10
Pistols x 6-8 each leg
V-Ups x 10-12
B.
Row 1000 Meters
100 Double-Unders
30 Barbell Thrusters
Row 500 Meters
50 Double-Unders
20 Thrusters 95/65 lbs.
Row 250 Meters
25 Double-Unders
10 Thrusters 115/75 lbs.
A.
Every 2 minutes, for 20 minutes of:
Power Snatch + Snatch + Overhead Squat
*Build over the 10 sets
B.
“Drag Race”
For time:
30 Deadlifts (275/175 lbs.)
40 Toes-to-Bar
50 Box Jump-Overs (24”/20”)
4 sets for max calories against an 8 minute clock...
Run 800 Meters
2-3 Rope Climbs
Max Calories Bike or Row
Rest 2 minutes
A.
Three sets of:
Ring Rows x 6-8 @2111
Rest 60 seconds
L-Sit x 30-60 second hold
Rest 60 seconds
B.
"The Separator"
For time:
12 Strict Handstand Push-Ups
15 Back Squats 225/165 lb.
20 Bar Facing Burpees
9 Strict Handstand Push-Ups
18 Front Squats 205/145 lb.
20 Bar Facing Burpees
6 Strict Handstand Push-Ups
21 Overhead Squats 185/125 lb.
20 Bar Facing Burpees