A.
Every 3 minutes for 15 minutes
Deadlift x 5 @30X1
Rest 20 seconds
Tall Box Jump x 1.1.1
(rest 10 seconds between, make the box/platform as tall as you can handle, and step down to a smaller box, then the ground)
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans 155/105 lbs
10 Burpees Over the Barbell
10 Pull-Ups
A.
Back Squat
*Set 1 - 5 reps @ 70-75%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 80-85%
*Set 4 - 5 reps @ 75-80%
*Set 5 - 3 reps @ 80-85%
*Set 6 - 1 rep @ 85-90%
Rest 2-3 minutes between sets.
B.
Three rounds for time of:
400 Meter Run
14 Toes-to-Bar
14 Overhead Lunges 95/65 lbs.
Every minute, on the minute, for 21 minutes:
Minute 1 – 5 Strict Handstand Push-Ups + 5 Burpee Box Jump-Overs
Minute 2 – 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-Ups
Minute 3 – 12 Alternating Front-Racked Barbell Reverse Lunges 165/115 lbs.
A.
Every 3 minutes, for 15 minutes of:
Clean x 1.1.1.1
(rest 10 seconds between singles)
*Full Cleans
**Let feel dictate weight
B.
Three sets for max reps against a 3-minute running clock of:
Row 500/400 Meters
Max Reps Ring Dips or Push-Ups
Rest 2 minutes
A.
Three sets of:
Run 400 Meters @ 80-85%
Rest 3-4 minutes
B.
For time:
Run 800 Meters
50 Double-Unders
25 V-Ups
50 Air Squats
25 V-Ups
50 Double-Unders
Run 800 Meters
A.
Every two minutes, for 10 minutes:
Hang Power Snatch + Snatch
B.
For time:
15 Ground to Overhead 135/85 lbs
30 Chest-to-Bar Pull-Ups
15 Thrusters
20 Burpees Over the Barbell
15 Overhead Squats
10 Muscle-Ups (Ring or Bar)
A.
Every minute, on the minute, for 16 minutes:
Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10-12 reps on Left Leg
Minute 4 – Russian Step-Ups x 10-12 reps on Right Leg
B.
Three rounds for time of:
30 Kettlebell Swings
20 Kettlebell Push Press
(10 each arm – switch as needed)
20 Toes-to-Bar
A.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots
12 Burpees
Effective immediately parking in our parking lot will be restricted to our side of the building. Our neighbor (PHILCO) across the lot, who is also our landlord, has respectfully asked that we limit parking in the lot to our side of the building. Please only utilize these spaces and the available street parking.
Thank you.
For time:
A.
Run 1600 Meters
30 Barbell Burpees
30 Thrusters 95/65 lbs.
When the running clock reaches 15:00, complete the following for time:
B.
Run 800 Meters
20 Barbell Burpees
20 Thrusters 115/75 lbs.
When the running clock reaches 25:00, complete the following for time:
C.
Run 400 Meters
10 Barbell Burpees
10 Thrusters 135/95 lbs.
A.
5 sets of:
Power Clean x 1.1 rep @ 75-80%
Rest as needed
B.
4 Sets for Max Reps of:
Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Alternating DB Snatch
Minute 3 – 30 seconds of Alternating Pistols
Minute 4 – 30 seconds of Hollow Rocks
A.
Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 25 minutes of:
Row 500 meters
100 Meters Farmers Carry
50 Double Unders
A.
5 sets of:
Power Snatch x 1.1 @ 70-75%
Rest as needed
B.
Complete as many rounds and reps as possible in 12 minutes of:
Kettlebell Swings x 15
Box Jumps x 12
Toes-to-Bar x 9
A.
Four sets of:
Push Press x 6-8 @ 13X1 (3 second pause in the dip)
*Goal should be to aim heavier than last week
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
Sprint 200 Meters
10 Hand-Release Push-Ups
10 V-Ups
20- Meter Bear Crawl
10 V-Ups
10 Hand-Release Push-Ups
20-Meter Bear Crawl
*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.