Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Complete as many reps as possible in 6 minutes of:
Row 1000/800 Meters
Max Reps of Burpees Over the Erg
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
Complete as many reps as possible in 6 minutes of:
30 Toes to Bar
150 Double-Unders
Max Reps of Toes to Bar
A.
Every 3 minutes, for 15 minutes:
Bench Press x 3-5 reps
*build to today's heavy 5 rep max
B.
For time:
Run 400 Meters
3 Rope Climbs
15 Strict Handstand Push-Ups
Run 400 Meters
2 Rope Climbs
12 Strict Handstand Push-Ups
Run 400 Meters
1 Rope Climb
9 Strict Handstand Push-Ups
In teams of three, complete five rounds each, for max reps, of:
Alternating Dumbbell Snatch
100 Meter Farmer’s Carry
Box Jumps 24/20"
Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.
A.
Every two minutes, for 20 Minutes:
Halting Clean Deadlift + Hang Clean + Clean
*build over the ten sets
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats
(135/95 lbs – taken from the floor)
Run 300 Meters
A.
3 sets not for time of:
Muscle-Ups x 3-6
Handstand Walk x 10 meters or Handstand Hold
L-Sit flutter kicks x 30-45 seconds
B.
Every minute, on the minute, for 15 minutes for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Assault Bike for Calories
Minute 3 – 30 seconds of Ring Dips
A.
Five sets of:
Halting Snatch Deadlift + Hang Snatch + Snatch @ 70-75%
Rest as needed
Followed by . . .
Three sets of:
4 Stop Snatch Grip Deadlift @ 90-95%
Rest as needed
B.
Complete as many rounds and reps as possible in 8 minutes of:
50 Double-Unders
20 Front Rack Walking Lunges 115/75 lbs.
When the clock reaches 10:00…
For time:
30 Chest to Bar Pull-Ups
Teams of 3
200 Calorie Row
While one partner is rowing, the other 2 are completing the following
200 Wall Ball Shots
150 Alternating Dumbbell Snatches
100 Pull-Ups
A.
Four Sets:
Dumbell Bench Press x 10-12 reps @31X1
Rest 60 seconds
Ring Bicep Curls x 8-10 reps @3021
Rest 60 seconds
Banded Pull-Aparts x 20 reps @21X0
Rest 60 seconds
B.
Three rounds for time of:
15 Burpees
30 Kettlebell Swings
60 Double-Unders
A.
800 meter Warm-Up
Rest 2 minutes
Six sets for times of:
400 meter run
Rest 2 minutes
B.
5 sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Hold
Rest 60 seconds
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