A.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 - Max Unbroken Reps @ 85-87%
B.
As many rounds and reps as possible in 12 minutes of:
2 Rope Climbs
4 Squat Clean 185/125 lbs.
8 Strict Handstand Push-Ups
A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes
B.
Against a 4-minute running clock, complete the following for times:
100 Double-Unders
30 Wall Ball Shots 20/14 lbs.
Max Reps of Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups in remaining time
Rest 3 minutes, then repeat for a total of 3 sets.
A.
Take 20 minutes and build to todays Heavy Clean & Jerk
B.
“The Sandwich”
For time:
60 Calorie Row
40 Shoulder-to-Overhead (155/105 lbs)
60 Deadlifts (155/105 lbs)
Every minute on the minute for 15 minutes:
Minute 1: 8-10 Overhead Walking Lunges 95/65 lbs.
Minute 2: 8-10 Toes-to-Bar
Minute 3: 8-10 Bar Facing Burpees
Immediately followed by. . .
Five rounds for time of:
10 Overhead Walking Lunges 95/65 lbs.
10 Toes-to-Bar
10 Bar Facing Burpees
*30 minute cap
A.
Four sets of:
Power Snatch + Hang Snatch + Snatch @ 85%
Rest as needed
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatch 115/75 lbs.
12 Wall Ball Shots 20/14 lbs.
Rest until fully recovered, then...
For time:
Row 1000 Meters
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Minute 2 – Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 3 – Handstand Walk x 10-15 meters (or Handstand Hold x 30-45 seconds)
B.
Four sets for times of:
Run 400 Meters
25 Kettlebell Swings
Rest 90 seconds
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%
*Set 7 - Max Reps @ 85%
Rest 2-3 minutes between sets.
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts 225/155 lbs.
8 Burpee Box Jump-Overs 24"/20"
A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
immediately followed by…
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 3-5 Bar Muscle-Ups
Minute 2 – Row 18/12 Calories
Minute 3 – 8-10 Ring Dips
A.
Every 2 minutes, for 12 minutes:
Hang Clean + Clean + Jerk
*Sets 1-2 @ 75%
*Sets 3-4 @ 80-85%
*Sets 5-6 @ 85-90%
B.
Every 3 minutes, for 15 minutes
Run 200m
50 Double-Unders
2 Cleans (Power or Full)
*Score is total weight of the Cleans
**You can take multiple attempts but only successful lifts will count
In teams of four, complete as many rounds as possible in 26 minutes of:
Run 400 Meters
Box Jumps x 20 reps
Walking Lunges with Dumbbells x 100'
Wall Ball Shots x 20 reps
A.
Five sets of:
Power Snatch + Hang Snatch + Snatch @ 80-85%
Rest as needed
B.
In teams of two, alternate full rounds and complete as many rounds and reps as possible in 12 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs)
A.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
90 seconds of Alternating Dumbbell Snatch
Rest 90 seconds
B.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 45 seconds
V-Ups x 20 reps OR GHD Sit-Ups x 10-15 reps
Rest 45 seconds
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%
*Set 7 - Max Reps @ 80%
Rest 2-3 minutes between sets.
B.
Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)
A
Every 90 seconds, for 12 minutes
Two sets of:
5-7 Wide Grip Pull-Ups
5-7 Pull-Ups
5-7 Supinated Grip Pull-Ups
5-7 Mountain Climber Pull-Ups
B.
5 sets - Against a 3 minute clock, complete as many reps as possible of:
5 Burpee Toes-to-Bar
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes
Happy 30th Birthday Coach Nicole !
A.
Every 2 minutes, for 12 minutes:
Hang Clean + Clean + Jerk
*Sets 1-2 @ 70%
*Sets 3-4 @ 75-80%
*Sets 5-6 @ 85%
B.
For time:
60 Calorie Row
40 Bar Facing Burpees
20 Hang Squat Cleans 135/95 lbs.
Teams of two must complete the following as quickly as possible:
1200 Meter Run (1 lap around Shary Circle)
150 Wall Ball Shots
300 Double-Unders
150 Butterfly Sit-Ups
1200 Meter Run
A.
Every 2 minutes, for 10 minutes of:
Power Snatch + Hang Snatch + Snatch
@ 75-80%
B.
Three sets for max reps of:
60 seconds of Assault Bike or Rowing (for calories)
Rest 60 seconds
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups (or Push-Ups)
Rest 60 seconds
A.
3 sets not for time of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Side Planks x 45 seconds each side
B.
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 8 minutes of:
10 Push Press (115/75 lbs)
5 Toes-to-Bar
Rest 4 minutes, and then,
As many rounds and reps as possible in 8 minutes of:
30 Double-Unders
15 Kettlebell Swings
A.
Every 3 minutes, for 18 minutes:
Row 250 Meters
10 Bar Facing Burpees
B.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Rocks x 30 seconds
Minute 3 – Seated L-Sit Double Leg Lifts x 30 seconds
A.
Every 90 seconds, for 12 minutes
Two sets of:
3-6 Wide Grip Pull-Ups
3-6 Pull-Ups
3-6 Supinated Grip Pull-Ups
3-6 Mountain Climber Pull-Ups
B.
For time:
Run 800 Meters
3 Rope Climbs
21 Front Squats (135/95 lbs)
Run 400 Meters
2 Rope Climbs
15 Front Squats
Run 200 Meters
1 Rope Climb
9 Front Squats