A.
Every two minutes, for 16 minutes:
Front Squat + Jerk
*build over the 8 sets
B.
Complete as many rounds and reps as possible in 12 minutes of:
Ground-to-Overhead x 5 (HEAVY)
Deadlift x 10
Handstand Push-Up x 15
A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Pistols x 8-10 each leg
B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 30 seconds
60 seconds of Toes-to-Bar
Rest 30 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds
A.
Every 2 minutes, for 6 minutes:
3-Position Snatch @ 60-70%
(high hang, mid-thigh, floor)
Followed by…
Every 2 minutes, for 10 minutes of:
Snatch x 1.1.1
(rest 10 seconds between singles)
B.
Complete as many rounds and reps as possible in 9 minutes of:
15 Power Snatches (95/65 lbs)
15 Push Presses (95/65 lbs)
45 Double-Unders
C.
Two sets of:
60 Second Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
A.
Every 2 minutes, for 10 minutes:
Hang Clean + Clean @ 70-85%
Immediately followed by…
Every 2 minutes, for 10 minutes:
Clean x 1 rep @ 85-95%
B.
Tabata
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings
Walking Lunges
Double-Unders
Hollow Rocks
A.
Three sets not for time of:
Supinated-Grip Strict Pull-Ups x 3-8 reps
(add weight if possible)
Sandbag Carry x 100 feet
Handstand Walk x 30-50 feet
B.
Every 4 minutes, for 20 minutes of:
Run 400 Meters
10 Dumbbell Push Press (55/35 lbs)
5 Bar Muscle-Ups
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