A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B.
Every 5 minutes, for 25 minutes for times:
Run 400 Meters
20 Burpees
A.
Every 90 seconds, for 15 minutes:
Snatch x 1 rep
*start at 65% and build to today's 1 rep max
B.
Every minute, on the minute, for 18 minutes:
Minute 1 – 20/15 Calories of Rowing
Minute 2 – 5 Thrusters 155/105 lbs
Minute 3 – 15 Kettlebell Swings
In teams of two, with only one person working at a time, complete:
80 Dumbbell Snatches
400 Meter Run*
100 Barbell Thrusters
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run
80 Dumbbell Snatches
*Both perform the run at the same time.
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Single-Arm Overhead Press x 8-10 reps each arm
V-Ups x 20 reps
B.
For time:
100 Double Unders
30 Kettlebell Swings
30 Chest to Bar Pull-Ups
30 Kettlebell Swings
100 Double Unders
A.
Four sets of:
800 Meter Sprints
Rest the amount of time it takes you to complete the distance.
B.
Two sets of:
Farmer’s Carry x 200 Meters
(as heavy as possible)
Rest 2-3 minutes
A.
Every two minutes, for 10 minutes:
Power Clean + Front Squat + Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Build over the course of the 5 sets.
Followed by…
Every two minutes, for 10minutes:
Power Clean + Front Squat + Clean & Jerk
Build over the course of the 5 sets.
B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean @ 70-75% of 1-RM Clean & Jerk
1 Front Squat
1 Shoulder to Overhead
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.
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:
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.
Every 3 minutes for 15 minutes:
Row 20/15 Calories
10 Toes-to-Bar
20 Box Jump Overs
A.
Every 2 minutes, for 6 minutes:
Hang Snatch x 2 reps @ 70-75%
followed by…
Every 2 minutes, for 6 minutes:
Snatch x 3 reps @ 75-80+%
followed by…
Every 2 minutes, for 6 minutes:
Snatch x 1 rep @ 85-90%
B.
Four sets against a 3-minute clock:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Jumping Air Squats to a 6" Target
Rest 60 seconds between rounds
Five rounds for time of:
9 Deadlifts 235/155 lbs
9 Burpee Box Jump Overs 24″/20″
Rest 5 minutes, and then…
Four rounds for time of:
12 Power Cleans 145/95 lbs
12 Wall Ball Shots 20/14 lbs.
Rest 5 minutes, and then…
Three rounds for times of:
15 Overhead Squats 115/75 lbs
15 Toes-to-Bar
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