Grab a buddy and get ready for the gun show. It's tank top season !
Every 2 Minutes for 18 Minutes
Station 1- Muscle Ups 2-5 Reps
Station 2- Handstand Walk x 10 meters
Station 3-Strict Toes To Bar x 5-8 reps @3111
Four Sets for Max Reps:
Against a 2 Minute Running Clock, Complete as Many Rounds and Reps as Possible of:
10 Box Jumps
20 Dumbbell Walking Lunges
Rest 2 Minutes Between Sets
A.
Every 10 minutes, for 30 minutes, for times:
Row 600 Meters
75 Double-Unders
50 Air Squats
25 Kettlebell Swings (32/24 kg)
B.
Three sets of:
Sandbag Carry (bear hug) x 100 feet
Rest 1-2 minutes
A.
Every 2 minutes, for 12 minutes:
3-Position Clean
(high hang, mid-thigh, and then from the floor)
B.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
3 Squat Cleans @ 70-75% of 1-RM Clean
1 Rope Climb
Rest 2 minutes, and repeat for a total of three sets.
A.
For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches
40 Toes to Bar
Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar
B.
Two sets of:
Landmine Rows x 6-8 reps each arm
Suitcase Carry x 100' feet each arm
A.
Six sets of:
Back Squat x 3 reps @ 42X1
Rest 2 minutes
*Aim to increase load by 2-3% on last week.
B.
Four rounds for time of:
5 Hang Snatches 135/95 lbs
10 Burpee Box Jump-Overs
20 Wall Ball Shots
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must run together)
10 Thrusters (5 each – 135/95 lbs.)
20 Power Cleans (10 each – 135/95 lbs.)
30 Pull-Ups (15 each)
A.
Build to today’s 1-RM Snatch
Followed by…
Three sets of:
Snatch x 1 rep @ 85% of today’s 1-RM Snatch
Rest as needed
B.
For time:
40 Calories of Assault Bike or Row
400 Meters Farmer Carry 24/16kg
40 Calories of Assault Bike or Row
A.
Three sets of:
Strict Supinated-Grip Pull-Ups x 3-6 reps
Bent-Over Barbell Rows x 6-8 reps
Band Pull-Aparts x 20 reps @ 2011
B.
Complete as many rounds and reps as possible in 20 minutes of:
12 Burpee Box Jump-Overs
21 Kettlebell Swings
30 Calorie Row or 300 Meter Run
A.
Every 2 minutes, for 24 minutes:
Power Clean + Clean + Split Jerk
Build over the course of the 12 sets to today’s heavy.
B.
For max reps against an 8 minute clock complete
4 rounds for time of:
40 Double-Unders
4 Clean and Jerks
Max Muscle-Ups or Chest to Bar Pull Ups or Pull-Ups
RX weight - 205/135 lbs.
Scaled weight - 135/95 lbs.
A.
Two sets of:
800 Meter Run
Rest 1 minute
400 Meter Run
Rest 2 minutes
200 Meter Run
Rest 3 minutes
B.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Rocks x 30 seconds
Minute 3 – Russian Twists with Kettlebell x 30 seconds
A.
Every 2 Minutes, for 12 Minutes of:
Back Squat
*Set 1 – 5 reps @ 60% of last week’s 1-RM
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
Followed by…
Every 2 Minutes, for 6 Minutes of:
Tempo Back Squat x 5 reps @ 42X1
*Aim to increase load by 2-3% on last week.
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 4-8 Strict Handstand Push-Ups
Minute 2 – 12 Toes-to-Bar
Minute 3 – 30 Double Unders + 10 Overhead Squats 95/65 lbs
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 12 minutes of:
7 Front Squats 155/105 lbs
7 Ring Dips
14 Wall Ball Shots
Rest until the running clock reaches 18:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 12 minutes of:
7 Push Press 135/95 lbs
7 Pull-Ups
14 Wall Ball Shots
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