A.
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of "Cindy"
B.
Three sets of:
20-30 V-Ups
Rest 15 seconds
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed
A.
Every 2 minutes, for 20 minutes:
High Hang Clean + Hang Clean
Build over the course of the 10 sets to something heavy for today.
B.
Three rounds for time of:
15 Shoulder-to-Overhead 135/95 lbs
15 Toes-to-Bar
15 Box Jumps or Step Ups 24/20"
Every minute on the minute for 35 minutes
Station 1 - Row 250/200m
Station 2 - Run 200m
Station 3 - Rest
Station 4 - Burpees to a 6" target x 60 seconds
Station 5 - Rest
A.
Every 2 minutes, for 16 minutes:
High Hang Snatch + Hang Snatch
Build over the course of the 8 sets to something heavy for today.
B.
Five rounds of
9 Snatch Grip Deadlifts 135/85 lbs.
6 Hang Snatches
3 Overhead Squats
*10 minute cap
Every 3 minutes for 36 minutes
Station 1 - Row 600/500 Meters
Station 2 - 30 Russian Swings + 20 Stick Sit-Ups
Station 3 - Run 400 Meters
Station 4 - 10 Burpee Box Jump Overs + 5/3 Muscle-Ups or 10 Chest-to-Bars or Pull-Ups
WORKOUT 17.5
10 rounds for time of:
9 Thrusters 95/65 lbs.
35 Double-Unders
Time cap: 40 minutes
Every 8 minutes, for 40 minutes of:
Run 800 Meters or Row 1000/800 Meters
12 Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press
A.
Five sets of:
Clean x 1.1
*build to today's heavy double
B.
Four sets for times of:
10 Burpee Box Jump Overs 24″/20″
15 Toes-to-Bar
25 Kettlebell Swings 24/16 kg
Rest 2 minutes
A.
Every minute, on the minute, for 10 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Tempo Push-Ups x 12 reps @ 2111
B.
For time:
Row 50 Calories
50 Push Press 115/75 lbs.
C.
5 sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Hold
Rest 60 seconds
A.
Every 3 minutes, for 15 minutes:
Overhead Squat x 3-4
(take from the floor)
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches 135/95 lbs
6 Overhead Squats 135/95 lbs
9 Pull-Ups
30 Double-Unders
7 Burpee Box Jump-Overs 24″/20″
7 Dumbbell Thrusters 50/35 lbs.
21 Double-Unders
Rest until the running clock reaches 20:00, and then…
For time:
Run 800 Meters
25 Air Squats
4 Rope Climbs
25 Air Squats
4 Rope Climbs
WORKOUT 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts 225/155 lbs.
55 Wall Ball Shots 20/14 lbs.
55 Calorie Row
55 Handstand Push-Ups
A.
Complete as many rounds and reps as possible in 15 minutes of:
Run 800 Meters
10/7 Strict Pull-Ups
15 Kettlebell Swings
B.
Three sets of:
20 V-Ups
Rest 15 seconds
60 Second Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed
A.
Take 15-20 minutes to build to today’s heavy Power Clean & Jerk
B.
Every minute, on the minute, for 10 minutes:
6 Burpees Over the Barbell
4 Thrusters 135/95 lbs
A.
Every 2 minutes, for 10 minutes:
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%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Toes-to-Bar
20 Dumbbell Box Step-Overs 20"
40 Double-Unders
A.
Complete as many rounds and reps as possible in 10 minutes of:
20 Unbroken Wall Ball Shots 20/14 lbs.
10 Deadlifts 225/155 lbs.
Rest exactly 5 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
20/15 Calories of Rowing
10 Handstand Push-Ups
B.
Every 2 minutes, for 10 minutes:
100 Meter Farmer’s Carry or Sandbag Carry
In teams of three, with one person running 400 meters at all times, complete as many rounds and reps as possible in 30 minutes of:
10 Dumbbell Push Press
10 Box Jump Overs
Teams establish and maintain the running order throughout the workout. The two teammates completing the couplet alternate rounds so that only one person is working at a time.
WORKOUT 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete
3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete
3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete
3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete
3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.
*If all reps are completed, time cap extends by 4 minutes.
A.
Three sets not for time of:
Rope Climb x 1-2
Handstand Push-Ups x 8-10
Hollow Hold or Hollow Rock x 60 seconds
B.
Every 4 minutes, for 16 minutes:
Run 400 Meters
15 Burpees to 6" target
Alternatively, perform in teams of two as quickly as possible. As soon as one partner retruns from the run, the next person may start running. Goal is for both partners to finish their 4 sets as quickly as possible.
A.
Every 90 seconds for 12 minutes:
Hang Clean (mid thigh) + Clean (below the knee)
*build over the sets
B.
Against a 15:00 clock:
20 Wall Ball Shots 20/14 lbs.
15 Power Cleans 135/95 lbs.
20 Wall Ball Shots
13 Power Cleans 155/105 lbs.
20 Wall Ball Shots
11 Power Cleans 185/125 lbs.
20 Wall Ball Shots
9 Power Cleans 205/135 lbs.
20 Wall Ball Shots
AMRAP Power Cleans 225/155 lbs.