A.
Every 2 minutes, for 16 minutes of:
2 Power Cleans
*Sets 1-3 – 70% of 1-RM Clean
*Sets 4-6 – 75%
*Sets 7-8 – 80%
B.
Three sets for times of:
10 Hang Squat Cleans 135/95 lbs.
20 Toes-to-Bar
Rest 2 minutes
A.
Five sets of:
Split Jerk x 2
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds
B.
Five sets for max calories/reps of:
45 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 15 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
45 seconds of Rowing for Calories
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
A.
Every 2 minutes, for 10 minutes :
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
Every 2 minutes, for 6 minutes:
Halting Snatch Deadlift + 2 Snatch Pulls @ 90-95% of 1-RM Snatch
B.
Every minute, on the minute, for 15 minutes:
Minute 1 - 5 Back Squats 225/155 lbs.
Minute 2 - Max AIr Squats x 45 seconds
Minute 3 - Run 100-200 Meters
In teams of two, complete for time:
50 Snatches 75/55 lbs.
50 Synchro Wall Ball Shots 20/14 lbs.
40 Snatches 95/65 lbs.
40 Synchro Wall Ball Shots
30 Snatches 115/85 lbs.
30 Synchro Wall Ball Shots
20 Snatches 135/95 lbs.
20 Synchro Wall Ball Shots
10 Snatches 155/105 lbs.
10 Synchro Wall Ball Shots
*Athletes must alternate every 5 snatches, 4 snatches, 3 snatches, 2 snatches, and 1 snatch, in each respective round.
A.
Four sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 steps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100 Feet each arm
Rest 45 seconds
B.
Complete as many rounds as possible in 8 minutes of:
Alternating Dumbbell Snatch x 16 50/35 lbs.
Ring Dips x 8
A.
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups or Rope Climbs
Rest 60 seconds
2 Minutes of Alternating Pistols
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)
B.
For time:
30/20 Calories of Assault Bike
30 Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
A.
Every two minutes, for 20 Minutes:
Hang Power Clean + Power Clean
B.
For time:
Row 1000 Meters
20 Hang Power Cleans 185/125 lbs
100 Double-Unders
A.
Five sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds
*Stay between 60-80% of 1-RM Clean % Jerk
B.
At designated paces:
3 rounds of
Run 800 Meters – easy (60-70% effort)
Run 400 Meters – moderately hard (80-85%)
*25 minute cap
A.
Every 2 minutes, for 8 minutes:
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes:
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 10-15 Kettlebell Swings
Minute 2 – 8-10 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar
Complete the following congo-line style in teams of three, with each partner completing the following:
For time:
Row 1000 Meters
50 Thrusters 45/33 lbs
30 Pull-Ups
Immediately followed by…
For time:
Row 1000 Meters
30 Thrusters 95/65 lbs
30 Chest-to-Bar Pull-Ups
A.
Three sets for time of:
Supinated Grip Barbell Row x 8-10 @21X1
Z-Press x 6-8 reps
Pistol Squats x 6-8 reps each leg
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
3 Handstand Push-Ups
2 Deadlifts 225/155 lbs.
*Handstand Push-Ups increase by 3 reps every round
**Deadlifts increase by 2 reps every round
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