*REMINDER - only one class at 10am today
In teams of two, complete the following
Run 800 Meters
50 Chest-to-Bar Pull-Ups
75 Wall Ball Shots
100 Burpee Box Jump-Overs
75 Wall Ball Shots
50 Chest-to-Bar Pull-Ups
Run 800 Meters
"Last Man Standing"
A.
5 sets of:
Power Clean x 1 rep @ 80-85%
Rest as needed
B.
Every 4 minutes, for 12 minutes:
10/7 Strict Pull-Ups
20 Push-Ups
30 Goblet Squats (24/16 kg)
Complete each set as quickly as possible and note times for each.
A.
Three sets, not for time, of:
Bar Muscle-Ups x 4-6
L-Sit x 45-60 seconds
B.
For times:
0-10 minutes: Run 1 mile
10-15 minutes: Run 800 meters
15-25 minutes: Row 2000 meters
25+minutes: Row 1000 meters
The 1 mile run and 2km row should be full effort. The goal for the 800 meters and 1km row should be to hit half of the time it took you for the run and row. eg if you run a 6 minute mile, the target for the 800 meter run should be 3 minutes.
A.
5 sets of:
Power Snatch x 1 rep @ 75-80%
Rest as needed
B.
Five rounds for time of:
7 Deadlifts 225/155 lbs.
7 Strict Handstand Push-Ups
14 Alternating Pistols
A.
Four sets of:
Push Press x 6-8 @ 13X1 (3 second pause in the dip)
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds
B.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Box Jump Overs 24/20"
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Box Jump Overs
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Box Jump Overs
A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.
B.
Five rounds for time of:
5 Power Cleans
10 Front-Racked Reverse Lunges
15 Burpees Over the Barbell
Suggested weights:
Men – 135 to 155 lbs./Women – 95 to 115 lbs.
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)