A.
Every 3 minutes, for 15 minutes:
Pause Front Squats x 4-6 reps @ 31X1
B.
Against a 2-minute running clock, complete…
Row 20/15 Calories
Barbell Burpees x Max reps
Rest 2 minutes between sets and repeat until 60 barbell burpees are completed.
A.
Every 3 minutes, for 15 minutes:
Push Press x 3 reps
Aim for three heavy working sets.
B.
For time:
45 Toes-to-Bar
45 Thrusters (115/75 lbs)
45 Toes-to-Bar
A.
Every 90 seconds, for 6 minutes:
Muscle Snatch x 1-2 reps
Followed by…
Every 2 minutes, for 12 minutes of:
2-Position Snatch
(mid-thigh, then 2″ below the knee)
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 30-50 reps
For time:
1200 Meter Run
63 Kettlebell Swings
36 Chest-to-Bar Pull-Ups
Rest until the running clock reaches 15:00, and then…
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings
12 Chest-to-Bar Pull-Ups
OR
Pyramid Double "Helen"
For time:
1200 Meter Run
63 Kettlebell Swings
36 Chest-to-Bar Pull-Ups
800 Meter Run
42 Kettlebell Swings
24 Chest-to-Bar Pull-Ups
400 Meter Run
21 Kettlebell Swings
12 Chest-to-Bar Pull-Ups
A.
Every 2 minutes, for 16 minutes:
Clean + 2 Front Squats @ 85% of your 1-RM C&J
B.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
OR
OPTION 2 (thanks Rich)
10 Thrusters 185/125 lbs
20 Thrusters 135/95 lbs
40 Thrusters 95/65 lbs
80 Thrusters 45/35 lbs
A.
3 sets not for time of:
Strict Ring Pull-Ups x 2.2.2
(5-10 second rest in between the 2 reps)
Handstand Walk x 30-50 feet
L-Sit Hold x 45 seconds accumulated time
B.
Every minute, on the minute for 18 minutes
1 – 18 Alternating Dumbbell Snatch (50/35 lbs)
2 – 12 Box Jump Overs
(use a higher box if comfortable)
3 – 3-6 Muscle-Ups
A.
Three sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets
*Good goal is to use 5-10 lbs more than last week
B.
Row 300 Meters
40 Double-Unders
As soon as you complete your last double under, stop the clock, pick up two KBs or DBs or Bear Hug Sandbag Carry and walk 300-feet. Alternate between Farmer’s Carry and Sandbag Carry completing max rounds in 20 minutes
A.
Four sets of:
Shoulder Press x 5 reps @ 20X1
Rest 90 seconds
Pull-Ups x 5-10 reps
(use this as a skill session and try to establish good rhythm with butterfly or kipping)
Rest 90 seconds
B.
Every 5 minutes for 20 minutes
15/12 Calorie Bike
12 Toes-to-Bar
9 Thrusters (115/75 lbs)
A.
Every 2 minutes, for 6 minutes:
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
Followed by…
Every 3 minutes, for 18 minutes of:
3-Position Snatch
(mid-thigh, then 2″ below the knee, floor)
B.
Complete as many rounds and reps as possible in 7 minutes of:
3 Power Snatches (135/95 lbs)
6 Overhead Squats
9 Barbell Burpees
Four rounds for time of:
10 Deadlifts (245/175 lbs)
10 Bar Facing Burpees
Rest exactly 3 minutes, and then . . .
Three rounds of:
10 Power Cleans (195/135 lbs)
20 Wall Ball Shots
Rest exactly 3 minutes, and then . . .
Two rounds for time of:
10 Squat Cleans (145/105 lbs)
30 Toes-to-Bar
A.
Every 2 minutes, for 20 minutes:
Snatch
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
B.
Five sets for times of:
40 Double-Unders
6 Strict Handstand Push-Ups OR Ring Dips
Rest 30 seconds
Partners alternate whole rounds for time and complete five rounds each of:
Row 300/250 Meters
Push-Ups x 15/10
AB Mat Butterfly Sit-Ups x 20
Run 300 Meters
A.
Four sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between the sets of 5 reps)
Rest 3 minutes between sets
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front Rack Reverse Lunges (135/95 lbs)
4 Muscle-Ups OR 8 Chest-to-Bar Pull-Ups
A.
Every 2 minutes, for 20 minutes:
Station 1 – Shoulder Press x 3-5 reps @ 20X1
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1
B.
For time:
1000 Meter Row
100 Kettlebell Swings (24/16 kg)
1000 Meter Row
A.
Every 2 minutes, for 16 minutes:
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
B.
For time
12 Power Cleans (185/135 lbs)
21 Burpee Box Jump Overs
9 Power Cleans
15 Burpee Box Jump Overs
6 Power Cleans
9 Burpee Box Jump Overs
For max reps:
60 Seconds of Kettlebell Front Rack Lunges
Rest 2 minutes
60 Seconds of Double-Unders
Rest 2 minutes
60 Seconds of Handstand Push-Ups
Rest 2 minutes
60 Seconds of Wall Ball Shots
Rest 2 minutes and then . . .
Every 2 minutes, for 24 minutes:
Station 1 – Kettlebell Front Rack Lunges
Station 2 – Double-Unders
Station 3 – Handstand Push-Ups
Station 4 – Wall Ball Shots
A.
Every 2 minutes, for 6 minutes:
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes:
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 6 minutes:
Clean x 1 rep
B.
Ten rounds for time:
3 Clean & Jerks (155/105 lbs)
4 Box Jumps (30″/24″)
Every 11 minutes, for 33 minutes:
40/30 Calorie Assault Bike
1000/800 Meter Row
15-10 Strict Handstand Push-Ups
-OR-
9/6 Muscle-Ups
(thank the 6am coach for the extra minute 😉)
A.
Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
B.
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts (275/185 lbs)
10 Chest-to-Bar Pull-Ups
A.
Four sets of:
Push Press x 3-5 reps
Rest 30 seconds
Weighted Plank x 45-60 seconds
Rest 90 seconds
B.
For time:
Run 600 Meters
30 Thrusters (115/75 lbs)
30 Toes-to-Bar
Run 600 Meters