A.
Four sets of:
Hang Snatch x 2 reps @ 80%
Rest as needed
B.
For time:
12-9-6
Power Snatches (115/75 lbs)
Box Jumps (30″/24″)
Immediately into ...
Run 800 Meters
A.
Four sets of:
Push Press x 3 reps
(Use the heaviest load from last week)
Rest 90 seconds
Inverted Row x 8-10
Rest 90 seconds
B.
Every minute, on the minute, for 14 minutes:
Even minutes - 6 Down Ups + 4 Power Cleans 135/95
Odd minutes - 20 Double-Unders + 10 Kettlebell Swings
A.
Every minute, on the minute, for 8 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 8 minutes.
B.
Three rounds for time of:
20 Front Rack Walking Lunges 135/95 lbs
20 Pull-Ups
In teams of three, complete five rounds each, for max reps, of:
Burpee Box Jump Overs 24"/20"
100 Meter Farmer’s Carry
Wall Ball Shots 20/14 lbs.
Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.
Time cap: 25 minutes
A.
Four sets
Hang Clean + Front Squat + Clean @ 80-85%
B.
Two sets of:
Against an 8 minute running clock:
500 meter Row
400 meter Run
Max Rep Ground to Overhead
*Reps must be in touch and go triples
Rest 3 minutes
A.
Every 90 seconds, for 3 sets of:
Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
Station 4 – 45-60 seconds of Handstand Walking
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B.
Three sets for max reps of:
45 seconds of Banded Push-Ups OR Push-Ups
Rest 15 seconds
45 seconds of Alternating Pistols
Rest 15 seconds
45 seconds of Box Jumps
Rest 15 seconds
45 seconds of L-Sit
Rest 15 seconds
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