A.
Every 2 minutes, for 12 minutes of:
Power Snatch + Hang Snatch + Snatch
@ 75-80%
B.
Against a 60 second running clock, for a total of five sets:
10 Kettlebell Swings 32/24 kg
Max Reps of Barbell Thrusters 75/55 lbs.
or Dumbbell Thrusters
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout.
A.
Every 90 seconds, for 12 minutes
Two sets of:
2-6 Wide Grip Pull-Ups
2-6 Pull-Ups
2-6 Supinated Grip Pull-Ups
2-6 Mountain Climber Pull-Ups
B.
Every 5 minutes until 100/80 Calories are completed
60 Seconds of Rowing
Run 400 Meters
A.
Every 2 minutes for 10 minutes:
Back Squat x 5 @ 75-80%
B.
In teams of two, with only one person working at a time, complete the following:
200 Wall Ball Shots
600 Meter Overhead Carry (45/25 lb plate)
200 Push-Ups
600 Meter Overhead Carry (45/25 lb plate)
During carry, you must perform 3 burpees every time you switch the partner carrying the load.
*Burpees may be completed inside the gym at the end of each carry
Every minute, on the minute, for 21 minutes:
Minute 1 – 30 Double-Unders + 1 Rope Climb
Minute 2 – 12 Push Press 115/75 lbs.
Minute 3 – 10-12 Front Rack Step Ups to 20" box 115/75 lbs.
*If the Push Press weight is too heavy for the Front Rack Step Ups, use a pair of Kettlebells instead.
A.
Every 2 minutes, for 12 minutes:
Hang Clean + Clean + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%
B.
Three rounds for time of:
30/20 Calorie Row
20 Kettlebell Swings 24/16 kg
10 Front Squats 185/125 lbs.
A.
Three sets for times of
1200 Meter Run
Rest 60 seconds
400 Meter Run
Rest 2 minutes
A.
Every 2 minutes, for 10 minutes of:
Power Snatch + 2 Snatches @ 75-80%
B.
Two sets for times of:
Row 500 Meters
5 Power Snatches @ 70-75%
30 Wall Ball Shots 20/14 lbs.
Rest 5 minutes
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