A.
Five sets of:
Push Press x 3-5 reps @ 31X1
Rest 2-3 minutes
*select a challenging weight for all five sets
B.
In teams of 2, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Rowing
10 Dumbbell Squats
10 Dumbbell Push Press
A.
3 sets not for time of:
Bar Muscle-Ups x 3-6
Handstand Walk Practice or Nose to Wall Hold
L-Sit x 30-45 seconds
B.
Three sets for times of:
24 Kettlebell Swings 24/16 kg
12 Handstand Push-Ups
6 Power Snatches @ 75% of 1-RM
Rest 4 minutes
A.
Every two minutes, for 12 minutes:
Clean x 2
*Sets 1-2 – 65-70%
*Sets 3-4 – 75-80%
*Sets 5-6 – 85-90%
B.
Two sets of:
600 Meter Sprint
Rest 3 Minutes
400 Meter Sprint
Rest 2 Minutes
200 Meter Sprint
Rest 1 minute
Take 3-5 minutes of rest after your 2nd set followed by….
For time:
400 Meter Sprint @ 100%
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
B.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds
A.
Every 90 seconds, for 6 minutes:
Muscle Snatch x 2 rep
Every 2 minutes, for 12 minutes:
Halting Snatch Deadlift + Hang Snatch + Snatch
B.
For time:
Row 500 Meters
100 Double-Unders
50 Pull-Ups
Complete as many rounds and reps as possible in 3 minutes of:
50 Wall Ball Shots
30 Bar Facing Burpees
15 Squat Cleans 155/105 lbs.
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
50 Wall Ball Shots
30 Bar Facing Burpees
15 Squat Cleans 155/105 lbs.
Rest 4 minutes, and then…
For time:
50 Wall Ball Shots
30 Bar Facing Burpees
15 Squat Cleans 155/105 lbs.
A.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 70-75%
B.
2 rounds for time:
Row 500 Meters
7/4 Muscle-Ups or 4/3 Rope Climbs
21 Kettlebells Swings 32/24 kg
100 Double-Unders
A.
For times:
Run 400 meters
Rest 60 seconds
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Goal is to maintain your mile pace for the 400, 800 and 1200 and see if you can stay within 90% or better on your 1600.
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
OR....
Join us at 12:30pm at Heather Farms for a swim workout.
A.
Every two minutes, for 20 minutes:
Hang Clean + Clean + Front Squat + Power Jerk
*build to a heavy complex
B.
"2017 Age Group Qualifier Event 3"
Complete rounds of 21,15 and 9 reps for time of:
Shoulder-to-Overhead 135/95 lbs.
Chest-to-Bar Pull-Ups
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Nose to Wall Handstand Hold x 45 seconds
Minute 3 – Unbroken Double-Unders x 30-50 reps
B.
For time:
50/35 Calorie Assault Bike
followed by . . . .
25 Deadlifts 185/125 lbs
25 Toes-to-Bar
50 Box Jump-Overs 24″/20″
25 Toes-to-Bar
25 Deadlifts 185/125 lbs
A.
Three sets of:
Muscle Snatch x 2 reps
Followed by…
Every 3 minutes, for 15 minutes:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
B.
Every 5 minutes for 20 minutes:
25/20 Calorie Row
20 Dumbbell or Kettlebell Lunges
15 Burpees
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