Every 3 minutes, for 36 minutes, for times:
Station 1 - ...
Station 2 - ... + ...
Station 3 - ...
Station 4 - ... + ...
A.
Every 2 minutes for 12 minutes
Power Clean x 1.1.1
*Let feel dictate load
B.
Five sets for times of:
Row 250 Meters
5 Power Cleans 165/115 lbs.
Rest 60 seconds
A.
Three sets, not for time, of:
Rope Climbs x 3 ascents
Bar Muscle-Up x 6 reps
Toes to Bar x 12 reps
B.
For time:
25-20-15-10-5
Wall Ball Shots
Burpees
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