A.
Every 2 minutes, for 16 minutes:
Power Clean x 3 reps
(touch-n-go or singles)
Build to today’s heavy triple.
B.
Three sets for times of:
25 Calorie Row
15 Pull-Ups
5 Power Cleans (185/125 lbs)
Rest 2 minutes
"WZA Online Challenge 1 & 2"
Complete as many rounds and reps as possible in 7 minutes of:
Squat Clean & Jerks
225/155 lbs.
165/115 lbs.
Rest 9 minutes and when the running clock reaches 16:00…
“Death by Triplet”
Complete as many rounds as possible, each within a 2 minute window, of the following:
8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters
115/80 lbs.
95/65 lbs.
A.
Every 2 minutes, for 8 minutes:
Snatch Push Press + Overhead Squat x 2
Followed by…
Every 2 minutes, for 12 minutes:
Snatch x 1.1
Build to today’s heavy double.
B.
Three sets for max reps against a 3-minute running clock:
Assault Bike 30/20 Calories -OR- Row 600/500 Meters
Muscle-Ups -OR- Pull-Ups x Max Reps
Rest 3 minutes
Every 10 minutes, for 40 minutes, perform the following for times:
500 Meter Row
400 Meter Run
40 Anchored Sit-Ups
30/20 Push-Ups
A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Burpees to a 6" touch
20 Alternating Reverse Lunges with KBs or DBs
35 Double-Unders
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds
B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Toes-to-Bar
Run 300 Meters
A.
Every 3 minutes, for 15 minutes:
Clean x 1.1.1.1
(rest 10 seconds between each single)
B.
Three sets for times of:
300/250 Meter Row
25 Wall Ball Shots
25 Kettlebell Swings
Rest 3 minutes
A.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
30 Kettlebell Swings
Rest exactly 5 minutes, and then . . .
B.
Three rounds for time of:
400 Meter Run
7/4 Muscle-Ups
*Sub rings dips x 2 for muscle-ups
**35 minute cap including rest
A.
Take 15 minutes and work up to today's heavy
Overhead Squat
B.
For time:
Overhead Squat (bodyweight) x 15
Toes-to-Bar x 30
Overhead Squat (bodyweight) x 10
Toes-to-Bar x 20
Overhead Squat (bodyweight) x 5
Toes-to-Bar x 10
A.
Four sets, not for time, of:
15 second L-Sit
15 Hollow Rocks
15 V-Ups
Then. . .
10 Wall Walks with 2 second hold in plank position AND upright position.
B.
Every 4 minutes, for 24 minutes:
Run 600 meters
A.
Every 3 minutes, for 12 minutes of:
5 Deadlifts @ 80%
10 Tall Box Jumps (step down every rep)
B.
Every minute, on the minute, for 16 minutes:
Even minutes – 20/30 Double-Unders + 10 Burpees
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80%
A.
Every 2 minutes, for 20 minutes of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps
B.
Against an 8-minute running clock, for max reps:
Row 1000/900 Meters
Wall Ball Shots
In teams of three, establish a max load for each lift in 12 minutes
2 Rep Max Hang Snatch
2 Rep Max Hang Squat Clean
2 Rep Max Thruster
Rest exactly 3 minutes, then at the 15:00 mark...
For time:
100 Pistols (partners hold deadlift)
50 Synchronized Hang Cleans 165/115 lbs.
60 Chest-to-Bars or 30 Muscle-Ups (partners hold front rack)
30 Synchronized Jerks 165/115 lbs.
10 Rope Climbs (partners hold overhead)
10 Synchronized Thrusters 165/115 lbs.
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