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A. 

Five sets of:

Shoulder Press x 2.2.2

(rest 10 seconds between doubles)

Rest 90 seconds

Toes to Bar x 10-15 reps

Rest 90 seconds

B.  

Complete as many rounds and reps as possible in 12 minutes of:

2 Squat Cleans @ 75% of 1-RM Clean

6/4 Strict Handstand Push-Ups

*If you complete 10 rounds under 12 minutes the workout is over. 

A.  

Every 2 minutes, for 10 minutes:

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

B.  

For time:

42-30-18

Alternating Dumbbell Snatch (50/35 lbs)

21-15-9

Burpee Box Jump Overs

7-5-3

Muscle-Ups

In teams of two, complete as many rounds and reps as possible in 12 minutes of:

Power Cleans x 20 (135/95 lbs)

Synchronized Bar Facing Burpees x 10

Deadlifts x 40 (135/95 lbs)

Rest until the running clock reaches 17:00, and then…

In teams of two, complete as many rounds and reps as possible in 12 minutes of:

High Box Jumps x 30

Wall Ball Shots x 60

Double-Unders x 90

A.  

Every 2 minutes, for 8 minutes:

High Hang Snatch + Hang Snatch

Immediately followed by . . . 

Every 2 minutes, for 10 minutes:

Snatch x 1 rep

Loading per set:

*Set 1 – 70-75%

*Set 2 – 80-85%

*Set 3 – 85-90%

*Set 4 – 90-95%

*Set 5 – 95+%

B.  

For time:

20 Thrusters (145/95 lbs)

40/30 Calories of Assault Bike or Rowing

20 Thrusters (95/65 lbs)

Three sets for max reps/calories:

90 seconds of Assault Bike or Sking or Rowing

Rest 30 seconds

90 seconds of Stict Pull-Ups

Rest 30 seconds

90 seconds of Burpees to a 6” target

Rest 30 seconds

90 seconds of Kettlebell Swings

Rest 90 seconds

A.  

Every minute, on the minute, for 9 minutes:

Minute 1 – 30 seconds of Walking Lunges

Minute 2 – 30 seconds of Handstand Walk

Minute 3 – 30 seconds of L-Sit

B. 

Five sets of:

Row 300/250 Meters

20 seconds of Rest

Double-Unders x 50

20 seconds of Rest

Strict Handstand Push-Ups x 8-10

Rest 2 minutes

A.  

Every 90 seconds, for 15 minutes:

Power Clean x 2 reps

Build to today’s heavy-ish double.

B.  

For time:

15 Hang Power Cleans (155/105 lbs)

600 Meter Run

30 Toes-to-Bar

600 Meter Run

15 Hang Power Cleans (155/105 lbs)

A.

Back Squat:

* Set 1 – 5 reps @ 55%

* Set 2 – 3 reps @ 65%

* Set 3 – 1 rep @ 75%

* Set 4 – 1 rep @ 85%

* Set 5 – 1 rep @ 90%

* Set 6 – 1 rep @ 95%

* Set 7 – 1 rep @ 100+%

Rest as needed

B.  

For Time:

30 Back Squats @ 70-75% of A

30 Muscle-Ups 

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