A.
3 sets not for time of:
Rolling Pistol or Roll to Candlestick x 10 reps
Strict Handstand Push-Ups x 30 seconds or Handstand Push-Ups Negative x 5 @50A1
Hollow Body Hold x 60 seconds
B.
Every 10 minutes, for 30 minutes for times:
Row 1000 Meters
60 Double-Unders
15 Toes-to-Bar
15 Chest-to-Bar Pull-Ups or Pull-Ups
A.
Every two minutes, for 14 minutes:
Power Clean + Squat Clean
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots
30 Russian Kettlebell Swings
A.
Three sets, not for time, of:
L-Sit x 30-45 seconds
Bar Muscle-Up x 5-8 reps
5 Wall-Facing Handstand Push-Ups + 5 Strict Handstand Push-Ups
B.
In teams of two, complete as many rounds as possible in 12 minutes of:
20 Box-Jump Overs
20 Push-Ups
20 V-Ups or AB Mat Sit-Ups
*Resting partner must hold two dumbbells or kettlebells overhead
A.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 95% +
* Set 8 – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
B.
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans (135/95 lbs)
Every 6 minutes, for 30 minutes, for times:
Run 400 Meters
15 Chest-to-Bar Pull-Ups
15 Overhead Squats 95/65 lbs
A.
Take 20 minutes and build to today's heavy
Front Squat + Jerk (Power or Split)
B.
Four sets for max reps of cleans against a 2-minute running clock of:
Row 300/250 Meters
Max Power Cleans
Rest 2 minutes between sets.
*Choose between
Men: 135/155/185 lbs
Women: 95/105/125 lbs.
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