A.
Every minute, on the minute for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Hold or Handstand Walk Practice
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these)
Minute 3 – Strict Ring Pull Ups x 6-8 reps
B.
Three sets for times of:
Row 500 Meters
20 Burpees Over the Erg
15 Toes-to-Bar
Rest 2-3 minutes
In teams of two, complete as many rounds as possible in 12 minutes of:
12 Single-Arm Dumbbell Snatches
12 Burpees to a 6" Target
Rest five minutes, and then:
In teams of two, complete as many rounds as possible in 12 minutes of:
12 Box Jump Overs
12 Single-Arm Dumbbell Overhead Lunges
A.
Every 2 minutes, for 20 minutes:
Power Clean
*Sets 1-4 = 3 reps @ 60-70%
*Sets 5-8 = 2 reps @ 70-80%
*Sets 9-10 = 1 rep @ 80-90%
B.
For time:
40/30 Calorie Assault Bike
30 Bar Facing Burpees
20 Thrusters 135/95 lbs.
A.
3 sets of each:
Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Supine Ring Rows x 8-10 reps @ 2111
B.
4 sets of:
Minutes 0-5: Run 800 Meters
Minutes 5-7: Row 300/250 Meters + Max Double-Unders
Minutes 7-9: Rest
A.
Every 2 minutes, for 20 minutes:
Power Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
B.
Complete as many rounds and reps as possible in 9 minutes of:
1 Power Snatch 135/95 lbs.
1 Muscle-Up
2 Power Snatches
2 Muscle-Ups
3 Power Snatches
3 Muscle-Ups
and so on….
A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
B.
Complete rounds of 21, 15 and 9 reps for time of:
Front Squat 155/105 lbs.
Toes-to-Bar
Burpees Over the Barbell
A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Strict Handstand Push-Ups x 6-12 reps (consecutive or accumulated)
Rest 2 minutes
B.
In teams of two, partners alternate rounds to complete five each of:
5 Hang Power Clean and Jerk 155/105 lbs.
200 Meter Run
"Gut Check"
Three rounds for time of:
100 Double-Unders
50 Wall Ball Shots
25 Chest-to-Bar Pull-Ups
A.
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk
B.
For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters
A.
3 sets of:
Muscle-Ups x 2-6
-OR-
Handstand Push-Ups x 5-10 (strict or kipping - work on your weakness)
Alternating Pistols x 8-10 reps each leg
L-Sit x 30-45 seconds
B.
Three rounds for max reps/calories:
90 seconds of Rowing for Calories
Rest 90 seconds
90 seconds of Ring Dips
(perform from muscle-up stations if possible)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs
Rest 90 seconds
A.
Every 2 minutes, for 10 minutes:
Power Snatch + Overhead Squat x 1 rep
Build over the course of the 5 sets.
Followed by . . .
Take 15-20 minutes to find your 1-RM Snatch
(You can do either a power or full snatch)
B.
Complete as many reps as possible in 5 minutes of:
Max Rep Snatch @ 85% of todays 1-RM
A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B.
Every minute, on the minute, for 10 minutes:
3 Power Cleans (185/125 lbs)
6 Pull-Ups
A.
Deadlift
*Set 1 – 6 reps @ 50-60%
*Set 2 – 4 reps @ 65-75%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 6 reps @ 65-75%
*Set 5 – 4 reps @ 80-85%
*Set 6 – 2 reps @ 90%
Rest 4 minutes between sets, and use that time to work on a gymnastic skill work of your choice
B.
Three rounds for time of:
20 Toes-to-Bar
40 Kettlebell Swings 24/16 kg
60 Double-Unders
For time:
Run 800 Meters
immediately followed by "Elizabeth"
rounds of 21, 15 and 9 reps of…
Power Cleans (135/95 lbs)
Ring Dips
immediately followed by…
Run 800 Meters
immediately followed by "Diane"
rounds of 21, 15 and 9 reps of…
Deadlift (225/155 lbs)
Handstand Push-Ups
immediately followed by…
Run 800 Meters
A.
Every 2 minutes, for 4 minutes:
High Hang Snatch x 3 reps @ 50-55%
Followed by…
Every 2 minutes, for 6 minutes:
High Hang Snatch + Hang Snatch @ 60-65%
Followed by…
Every 2 minutes, for 6 minutes:
Hang Snatch + Snatch @ 70-75%
B.
Against a 3 minute running clock, complete:
500/400 Meter Row
Wall Ball Shots x Max reps
Rest 2 minutes
Repeat for a total of four sets.
A.
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 60-90 seconds
B.
Complete as many sprints as possible in 25 minutes of:
300 Meter Sprints
Walk 100 Meters
*Sprint to the 300 Meter mark, then walk to the 400 Meter mark. Sprint back to the 100 Meter mark, then walk back to the gym and repeat for the remaining 25 minutes.
A.
Every 2 minutes, for 6 minutes:
3-Position Clean + Jerk @ 65+%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 10 minutes:
Clean Pull + Clean & Jerk @ 80+%
B.
For time:
100 Double-Unders
50 Thrusters (95/65 lbs)
50 Toes to Bar
50 Double-Unders
25 Thrusters (95/25 lbs)
25 Toes to Bar
A.
Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
B.
In teams of two, complete 4 sets each of:
600/500 Meters of Rowing
15 Burpee Box Jump Overs
As soon as the Concept 2 is available, the next person may start rowing.
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Muscle-Ups x 2-6
Minute 2 – Handstand Walk x 30-50 Feet
Minute 3 – Unbroken Double-Unders x 20-50 reps
B.
Three rounds for time of:
15 Chest to Bar Pull-Ups
12 Front Squats 195/135 lbs.
9 Strict Handstand Push-Ups
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead 115/75 lbs.
10:00 – 20/15 Muscle-Ups OR 30 Strict Pull-Ups
15:00 – 75 Wall Ball Shots
20:00 – 75 Box Jump Overs
25:00 – 800 Meter Run