A.
Three sets not for time of:
4-8 Ring Muscle-Ups
50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
20 Alternating Single Leg Cross Toes-To-Bar
B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
30 Jumping Lunges
Rest 2 minutes between sets.
A.
Every two minutes, for 20 minutes:
Hang Snatch + Snatch + Overhead Squat
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches 135/95 lbs
10 Burpee Box Jump-Overs
A.
Four sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
L-Sit x accumulate 30-45 seconds
Supine Ring Row x 8-10 reps @ 2111
B.
For max reps/calories:
4 Minutes of Rowing (for calories)
2 Minutes of Kettlebell Swings
2 Minutes of Double-Unders
2 Minutes of Kettlebell Swings
4 Minutes of Rowing (for calories)
*9am and 10am classes only today
“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
Every 3 minutes, for 36 minutes, for times:
Station 1 – Row 600/500 Meters
Station 2 – 60 Double Unders + 30 Kettlebell Swings
Station 3 – Run 400 Meters
Station 4 – 12 Burpee Box Jump-Overs + 20 Toes-to-Bar
A.
Take 20 minutes to build to a new
1-RM Push Press
1-RM Push Jerk
B.
As many rounds and reps as possible in 10 minutes of
5 Power Cleans*
10 Back Squats
10 Chest-to-Bar Pull-Ups
*Choose between
Men: 135/155/185 lbs
Women: 95/105/125 lbs.
A.
3 sets not for time of:
Muscle-Ups x 3-6 reps
Handstand Walk x 10 meters
(use partner assist or Handstand Wall Holds if you don’t have handstand walks yet)
L-Sit or L-Sit Progression with Boxes x 45-60 seconds
B.
Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps or Step-Ups (24″/20″)
Rest 60 seconds
A.
Every 90 seconds, for 15 minutes:
Snatch x 1 rep @ 75-95%
Build over the course of the 10 sets.
B.
Five rounds for time of
5 Power Snatches 115/75 lbs.
10 Overhead Lunges
30 Double-Unders
A.
Two sets for times of:
Run 1600 Meters
Rest 10 minutes
Goal here is to have the fastest combined times for each of your 1-mile efforts.
B.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Body Hold x 30-45 seconds
Minute 3 – Roll to Candlestick OR Roll to Pistol x 12 reps
A.
Every minute, on the minute, for 12 minutes:
Back Squat x 2 reps @ 70-75%
B.
Every 6 minutes, for 18 minutes:
Row 400 Meters
21 Wall Ball Shots
15 Hang Power Cleans 95/65 lbs.
9 Strict Handstand Push-Ups
Modified Regional Team EVENT 5
In teams of three compelete
For time
125 Chest-to-Bar Pull-Ups
100 Toes-to-Bars
100 Overhead Squats 135/95 lbs.
Time cap: 20 minutes
Rest 5 minutes or until the running clock reaches 25:00, and then...
Modified Regional Team EVENT 6
For time:
75 Clean and Jerks 135/95 lbs.
A.
Every 2 minutes, for 24 minutes:
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Single-Arm Overhead Press x 8-10 reps each arm @21X1
Station 4 – Barbell Roll-Outs x 12-15 reps @ 3010
B.
Three sets of:
Against a 3 minute running clock, complete:
200 Meter Farmer Carry (24kg/16kg)
Alternating Reverse Lunges with Kettlebells x Max reps
Rest 2 minutes
A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)
*Sub Muscle-Ups for Strict Pull-Uos
**Sub Handstand Walk for Nose to Wall Hold
B.
Three sets for max reps/cals completed at each station.
2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
AB Mat Sit-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jump Overs x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
A.
Every two minutes, for 20 minutes:
Clean & Jerk x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Strict Handstand Push-Ups
50 Double Unders
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.