A.
Every 2 minutes, for 6 minutes:
High Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes:
Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 8 minutes:
Snatch x 1
B.
Three sets for times of:
Row 500 Meters
5 Power Snatches @ 65-70% of today's heavy single
Rest 60 seconds
Every 10 minutes, for 40 minutes:
Run 800 Meters
1-2 Rope Climbs
50 Double-Unders
1-2 Rope Climbs
A.
Every two minutes, for 20 minutes of:
Halting Clean Deadlift + Power Clean + Front Squat + Clean
B.
Complete as many rounds and reps as possible in 12 minutes of:
Toes-to-Bar x 15
*Hang Clean and Jerks*
*Hang Clean and Jerks Reps/Round*
Round 1 – 18 reps (95/65 lbs)
Round 2 – 15 reps (115/75 lbs)
Round 3 – 12 reps (135/95 lbs)
Round 4 – 9 reps (155/105 lbs)
Round 5 – 6 reps (185/125 lbs)
Round 6 - 3 reps (205/135 lbs.)
A.
3 sets not for time of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Wall Climb + Wall Walk x 5-10 feet
Barbell Roll-Outs x 12-15 reps @ 3010
B.
2 sets for max reps
Complete as many reps as possible in 5 minutes of:
1 Strict Handstand Push-Up
1 Chest-to-Bar Pull-Up
2 Strict Handstand Push-Ups
2 Chest-to-Bar Pull-Ups
…and so on, moving up the ladder.
Rest 2 minutes
A.
In 10-15 minutes build to today’s 1-RM Back Squat
Then. . .
Three sets of:
Tempo Back Squat x 5 reps @ 42X1 @ 70-75%
Rest as needed
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts 225/155 lbs
8 Burpee Box Jump-Overs 24″/20"
In teams of 3, complete as many rounds and reps as possible in 25 minutes
60 Synchronized Burpees
followed by as many rounds as possible of:
Partner 1: 4/2 Muscle-Ups (or Strict Pull-Ups) + 8 Handstand Push-Ups (or Push-Ups) + 12 Dumbbell Snatch
Partner 2: Plank Hold
Partner 3: Rest
A.
Every 3 minutes, for 15 minutes of:
3-Position Snatch
(high hang, mid-thigh and then floor – pause for one full second at each position, and 2 seconds in the receiving position of each snatch)
B.
Benchmark Day
Comment below with your best guess
*Hint - It's not for time
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