A.

Every 2 minutes, for 20 minutes:

Snatch

*Sets 1-2 = 3 reps @ 60-65% from high hang

*Sets 3-4 = 2 reps @ 70-75% from mid-thigh

*Sets 5-7 = 1 rep @ 80-85% from the floor

*Sets 8-10 = 1 rep @ 90% from the floor

B. 

Complete as many rounds and reps as possible in 10 minutes of:

Snatch Grip Deadlift x 1 rep (95/65 lbs.)

Hang Power Snatch x 1 rep

Hang Squat Snatch x 1 rep

Overhead Squat x 1 rep

(You must run 100 Meters any time the bar settles on the ground - Or 5 burpees for those of you in weightlifting shoes 😉)

Every 10 minutes, for 40 minutes, perform the following for times:

500 Meter Row

400 Meter Run

15 Box Facing Burpee Box Jump Overs

5 Muscle-Ups or 10 Strict Pull-Ups

A.  

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

B.  

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges (115/75 lbs)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

A. 

Five sets of:

Back Squat x 3-5 reps @ 32X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps @ 2020

Rest 60 seconds

B.  

Three rounds for time of:

80 Double-Unders

40 Kettlebell Swings

20 Toes-to-Bar

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