A.
Four sets of:
Dumbbell Walking Lunges x 20 steps
Rest 90 seconds
Ring Dips or Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 2-3 minutes
B.
Two sets for times of:
Row 500 Meters
40 Kettlebell Swings
20 Toes to Bar
Rest 4-5 minutes between sets
For 30 minutes work through the following.:
Run 800 Meters
20 Alternating Pistols
10 Burpees to a 6" Target
30-Foot Handstand Walk (or 30-45 second handstand hold)
20 Hollow Rocks
1 Rope Climb (Legless if possible)
30-Foot Handstand Walk (or 30-45 second handstand hold)
A.
Every 4 minutes, for 20 minutes:
Clean x 1.1.1
Rest 30 seconds
Strict Handstand Push-Ups x max reps
B.
Three rounds for time of:
15 Deadlifts 155/105 lbs.
12 Hang Power Cleans
9 Front Squats
6 Jerks
A.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
then. . .
Every 2 minutes, for 6 minutes:
Back Squat x 4 reps @ 85% of today’s heavy single
B.
Against a 3-minute running clock, complete the following for times:
60 Double-Unders
30 Wall Ball Shots
Max Reps Muscle-Ups or Strict Pull-Ups
Rest 3 minutes, then repeat for a total of 3 sets.
A.
Every 2 minutes, for 16 minutes:
Snatch
*Sets 1-2 = 3 reps @ 50-60%
*Sets 3-4 = 2 reps @ 60-70%
*Sets 5-6 = 1 rep @ 70-80%
*Sets 7-8 = 1 rep @ 80-90%
B.
Against a two-minute running clock, complete as many reps as possible of:
20 Alternating One-Arm Dumbbell Snatches
Burpee Box Jump Overs x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
Against a three minute running clock, complete:
400/350 Meter Row
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes, and then…
Against a three minute running clock, complete:
30/20 Calorie Assault Bike
Double-Unders x Max Reps
Rest 3 minutes, and then…
Against a three minute running clock, complete:
400 Meter Run
Toes-to-Bar x Max Reps
Rest 3 minutes and repeat
A.
Every 2 minutes, for 6 minutes:
3-Position Snatch @ 60%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 6 minutes:
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes:
Snatch Pull + Snatch @ 75%, 80%, 85%
B.
Complete rounds of 21, 15 and 9 reps for time of:
Power Snatches 95/65 lbs
Box Jumps 30″/24″
A.
Take 15 minutes and practice gymnastics skills or strongman skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Farmers Carry, Sandbag Carry, Overhead Carry, Double-Unders, etc.
B.
Four rounds for time of:
Run 600 meters
24 Walking Lunges
42 Double-Unders
A.
Take 15 minutes to build to today's heavy Power Clean
B.
“Heavy Chief”
Max rounds in three minutes of:
3 Power Cleans 185/125 lbs.
6 Push-Ups
9 Air Squats
Rest 60 seconds between sets, and repeat for a total of five sets.
A.
Take 15 minutes to build to 85-90% of your 1-RM Back Squat
and then…
Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Strict Handstand Push-Ups x 8-10 reps (go to a deficit if this rep range is easy)
Rest 60 seconds
B.
For time:
10 Wall Ball Shots
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
A.
Three sets of:
Push Press x 4-6 reps OR Bench Press x 8 reps @ 2011
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B.
For time:
30 Calorie Row
30 Deadlifts 225/155 lbs.
30 Chest-to-Bar Pull-Ups
30 Calorie Row
In teams of two, complete as many reps as possible in 25 minutes of:
Row 2000 Meters
150 Wall Ball Shots
Max rounds and reps of
Ground-to-Overhead x 10 135/95 lbs.
Toes-to-Bar x 20
*partner must hold a handstand throughout the row and wall ball shots
A.
Every 2 minutes, for 20 minutes:
Snatch
*Sets 1-3 = 3 reps @ 60-70%
*Sets 4-6 = 2 reps @ 70-80%
*Sets 7-10 = 1 rep @ 80-90%
B.
Three rounds for time of:
50 Double-Unders
25 Russian Kettlebell Swings
5 Muscle-Ups or 10 Chest-to-Bar Pull-Ups
Every 2 minutes, for 40 minutes:
Station 1: Calories on the Assault Bike
(Males: 25-30. Females 15-20)
Station 2: 300-Foot Farmers Carry
Station 3: 200-Foot Sandbag Carry
(bear hug)
Station 4: 100-Foot Overhead Carry
(Barbell or Kettlebells)
A.
Every 2 minutes, for 10 minutes:
Hang Clean + Power Clean + Clean
(build to today’s heavy)
B.
In teams of two, complete five rounds for time of:
Run 400 Meters (stay together)
20 Deadlifts 225/155 lbs
30 Box Jumps
A.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes:
Back Squat x 3 reps @ 75-80% of today’s heavy single
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Pull-Ups
15 Thrusters 95/65 lbs
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