For time:
1000 Meter Row or 800 Meter Run
20 Overhead Squats 135/95 lbs.
30 Toes-to-Bar
40 Ring Dips
30 Toes-to-Bar
20 Overhead Squats 135/95 lbs.
1000 Meter Row or 800 Meter Run
A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Five rounds for time of:
7/4 Bar Muscle-ups
21 Burpees to 6" Touch
A.
0-10 minutes: Run 1 mile
10-15 minutes: Run 800 meters
15-25 minutes: Row 2000 meters
25+minutes: Row 1000 meters
The 1 mile run and 2k row should be full effort. The goal for the 800 meters and 1k row should be to hit half of the time it took you for the run and row. eg if you run a 6 minute mile, the target for the 800 meter run should be 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 30-45 seconds
Minute 3 – Russian Twists with Kettlebell x 30-45 seconds
A.
Every 4 minutes, for 20 minutes:
Clean x 1.1.1.1
Rest 30 seconds
Strict Handstand Push-Ups x max reps
*goal is to use the same weight as las week with one additional rep
B.
Complete as many rounds and reps as possible in 6 minutes of:
Power Clean x 1
Thruster x 1
Shoulder-to-Overhead x 1
*use heaviest weight you can handle
A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Followed by…
Bring Sally Up
(We can all thank Jenna for this great suggestion 💪🏼)
B.
For Time:
100 Double Unders
30 Calorie Row
50 Alternating Dumbbell Snatches
30 Calorie Row
100 Double Unders
A.
Every 2 minutes, for 4 minutes:
3-Position Snatch @ 60%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 14 minutes:
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Burpees
A.
Every 2 minutes, for 4 minutes:
3-Position Snatch @ 60%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 14 minutes:
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Burpees
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