A. 

*Use as a warm-up/activation

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

B.  

In teams of two, alternate tasks to complete 5 sets each of:

21 Kettlebell Swings

7 Strict Pull-Ups

400 Meter Run

A.  

Four sets of:

Front-Racked Alternating Reverse Lunges x 16 reps (8 each leg)

Rest 60 seconds

Hollow Rocks x 30-45 seconds

Rest 60 seconds

B.  

Every 2 minutes and 30 seconds, for 15 minutes for times:

30 Double-Unders

10 Toes to Bar

8 Box-Facing Burpee Box Jump-Overs

A.  

Three sets of:

Shoulder Press x 4-6 reps @ 2111

Rest 45 seconds

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Rest 45 seconds

B.  

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

Row 300/250 Meters

20 Wall Ball Shots

A.  

Take 15 minutes to build to a heavy-ish

Power Clean

B.  

Complete rounds of 15, 12 and 9 reps for time of:

Power Cleans (185/135 lbs)

Strict Handstand Push-Ups

“Pre Party Purge” 

In teams of two, with only one teammate working at any time, complete three sets for max reps of:

3 Minutes of Pull-Ups

Rest 2 Minutes

3 Minutes of Thrusters (95/65 lbs)

Rest 2 Minutes

3 Minutes of Burpees over Barbell

Rest 2 Minutes

A.  

Four sets of:

Weighted Pull-Ups x 4-6 reps

Rest 90 seconds

Weighted Dips x 6-8

Rest 90 seconds

Ab-Wheel Roll-Outs x 8-10 reps

Rest 90 seconds

B.  

Three rounds for time of:

50 Double-Unders

35 Kettlebell Swings

20 V-Ups

A.  

Five sets of:

Deadlift x 3 @22X1

*6-8/8-10 Supinated Ring Rows after each set

B.  

For time:

30 Calorie Row

60 Pistols

30 Snatches (95/65 lbs)

60 Wall Ball Shots

Error 404

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