Four sets for times of:
Run 400 Meters
10 Power Cleans @ 65-70%
15 Barbell Burpees
Run 400 Meters
Rest 4 minutes
*40 minute time cap
A.
Take 20 minutes and build to today’s 1-RM
Snatch
OR
Clean & Jerk
B.
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
M 45-lb. barbell and 24-in. box
F 45-lb. barbell and 20-in. box
Complete as many rounds and reps as possible in 12 minutes of:
15 Russian Kettlebell Swings
10 Toes-to-Rings
5 Muscle-Ups
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
50 Double-Unders
300 Meter Row
A.
Three sets of:
Dumbbell Walking Lunges x 20 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 60 seconds
L-Sit x 45-60 seconds
Rest 60 seconds
B.
In teams of two, alternate sets to complete four each of:
14 Alternating Dumbbell Snatch
14 Box Jump Overs
400 Meter Run
A.
Every 2 minutes, for 18 minutes:
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps in 60 seconds
Station 3 – Alternating Pistols x 20 reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots
A.
Every 2 minutes, for 6 minutes:
Hang Clean + Clean @ 65-70%
Followed by…
Every 2 minutes, for 16 minutes:
Clean
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90%+
B.
“2014 Team Series Event 4”
For time:
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans (135/95 lbs)
In teams of two, complete the following for time:
1000 Meter Row (500 Meters each)
90 Shoulder-to-Overhead (95/65 lbs)
80 Burpee Box Jump Overs
70 Power Snatches (95/65 lbs)
60 Bar Muscle-Ups or Chest-to-Bar Pull-Ups
50 Thrusters (95/65 lbs)
In teams of 5, complete 3 sets each of:
30/20 Calorie Bike
30 Pistols
100 Meter Farmer's Carry
30 Kettlebell Swings
30 AB Mat Sit-Ups
Teams establish an order and line up behind their bike, maintaining that order for the workout. Athletes may not move to the next station until all athletes have finished their reps.
Every 4 minutes, for 36 minutes:
Station 1 – 600 Meter Run
Station 2 – 10 Strict Pull-Ups + 15 Handstand Push-Ups
Station 3 – 20 Wall Ball Shots + 15 Dumbbell Deadlifts + 10 Dumbbell Front Rack Lunges
"FroningFraserVSTheWorld"
In teams of two, alternate rounds and complete 10 rounds each of:
Double-Unders x 50
Toes-to-Bar x 15
Bench Press x 5 (Heavy)
Time Cap: 35 minutes
A.
Every 90 seconds, for 6 minutes:
Muscle Snatch x 1-2 rep
(build over the 4 sets to something heavy for today)
and then…
Every 2 minutes, for 12 minutes:
High Hang Snatch + Hang Snatch + Snatch
*Sets 1-2 – 65%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
and then…
Every 90 seconds, for 6 minutes:
Snatch x 1 rep @ 80%+
B.
For time:
15 Power Snatch (135/95)
30 Bar Facing Burpees
15 Power Snatch
Against a 3-minute running clock, complete as many reps as possible of:
Run 400 Meters
Max Reps of Muscle-Ups
Rest until the running clock reaches 8:00, and then…
"Josh"
For time:
21 Overhead Squats (95/65 lbs)
42 Pull-Ups
15 Overhead Squats (95/65 lbs)
30 Pull-Ups
9 Overhead Squats (95/65 lbs)
18 Pull-Ups
Rest 5 minutes, and then…
Against a 3-minute running clock, complete as many reps as possible of:
Run 400 Meters
Max Reps of Ground to Overhead (95/65 lbs)
A.
Every 90 seconds, for 9 minutes:
Power Clean + Hang Clean
*build over the 6 sets
B.
Three sets for max reps of:
45 seconds of Kettlebell Swings
15 seconds Rest
45 seconds of Double-Unders
15 seconds Rest
45 seconds of Renegade Rows
15 seconds or Rest
C.
Theee sets of:
V-Ups x 10
Hollow Rocks x 10
Tuck Ups x 10
Hollow Hold x 10 seconds
rest as needed
For 40 minutes rotate through the following exercises:
Minute 1: Assault Bike x 45 seconds
Minute 2: Row 300/250 Meters
Minute 3: Rest
Minute 4: Burpee Box Jump Overs x 60 seconds
Minute 5: Rest
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