REMINDER
10am info session regarding our 2nd Annual Intramural Open.
In teams of four:
Every minute, on the minute, for 28 minutes:
Station 1 – 1 Round of “Cindy”
Station 2 – 12 Alternating Dumbbell Snatches (50/35 lbs)
Station 3 – Box Facing Burpee Box Jump-Overs x Max reps
Station 4 – Rest
A.
For times:
Power Snatch x 9 reps (155/105 lbs)
Rest 2 minutes
Power Snatch x 12 reps (135/95 lbs)
Rest 2 minutes
Power Snatch x 15 reps (95/65 lbs)
B.
Every 4 minutes, for 16 minutes:
5 Power Cleans*
15 Toes-to-Bar
*Build over the sets to the heaviest load you can handle
A.
In teams of three, with only one partner working at a time, complete 10 rounds each for max meters:
Row x 60 seconds
Male teams = 10,000 Meter goal
Female teams = 8,000 Meter goal
Mixed teams = 9,000 Meter goal
*For every meter short of your goal, as a team you will run those meters after the 30 rounds
B.
Every minute, on the minute, for 9 minutes of:
Interval 1 – Hollow Body Leg Lifts x 30 reps
Interval 2 – Side Hand Plank with Hip Circles x 20 reps (10 reps each side)
Interval 3 – Straight Body Ceiling-Reaching Crunches x 20 reps
A.
Build to today’s 3-RM…
Pause Front Squat @ 31X1
B.
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (225/155 lbs)
12 Box Jumps
150-Foot Walking Lunge
A.
Three rounds for efficiency @80-85%:
20/15 Calories of Assault Bike
6-12 Kipping Handstand Push-Up
3-5 Bar Muscle-Ups
B.
Every 90 seconds, for 18 minutes:
Station 1 – 30-50 Double-Unders + 15 Kettlebell Swings
Station 2 – 15 Pull-Ups
Station 3 – 30-50 Double-Unders + 15 Kettlebell Swings
Station 4 – 15/10 Ring Dips
A.
Every 3 minutes, for 12 minutes:
Ground to Overhead Barbell Cycling
*Set 1 – 9 reps @ 55-65% of 1-RM Clean & Jerk
*Set 2 – 9 reps @ 55-65%
*Set 3 – 9 reps @ 55-65%
*Set 4 – 9 reps @ 55-65%
B.
Four sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Dumbbell Hang Squat Cleans x Max Reps
Rest 3 minutes
For time:
200 Meter Run + 50 Wall Ball Shots
400 Meter Run + 35 Deadlifts (155/105 lbs)
800 Meter Run + 20 Box Facing Burpee Box Jump-Overs
400 Meter Run + 35 Deadlifts (155/105 lbs)
200 Meter Run + 50 Wall Ball Shots
A.
Every 2 minutes, for 8 minutes:
40 seconds of Hang Power Snatches
Set 1: 55% of 1-RM Snatch
Set 2: 60% of 1-RM Snatch
Set 3: 65% of 1-RM Snatch
Set 4: 65-70% of 1-RM Snatch
B.
Complete as many rounds and reps as possible in 7 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs)
C.
Every minute, on the minute, for 10 minutes of:
Interval 1 – V-Up x 15 reps
Interval 2 – Hollow Body Hold x 45 seconds
A.
Every minute, on the minute, for 18 minutes:
Minute 1: 12/8 Calories of Assault Bike OR 250/200 Meters of Rowing
Minute 2: 12 Dumbbell Deadlifts + 6 Box Jump-Overs
Minute 3: 45-Second Front Leaning Rest on Rings
B.
Every minute, on the minute, for 12 minutes:
Minute 1: 100-Foot Overhead Carry
Minute 2: 100-Foot Sandbag Carry
Minute 3: 100-Foot Farmer's Carry
A.
Every two minutes, for 10 minutes:
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%
Immediately followed by…
Every two minutes, for 4 minutes:
Back Squat x 10 reps @ 70-75%
B.
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95 lbs)
OR
“Nasty Girls V2”
3 Rounds:
50 Pistols
7 Ring Muscle-Ups
10 Hang Power Cleans (175/115 lbs)
Every 8 minutes, for 40 minutes for times:
Row 500 Meters
Run 400 Meters
12 Toes to Bar
8-12 Strict Handstand Push-Ups
A.
Every 2 minutes, for 12 minutes:
Power Clean x 1.1.1
(rest 10 seconds between singles)
B.
For max reps, against a 3-minute running clock of:
100 Double-Unders
21 Barbell Burpees
Thrusters x Max reps (75/55 lbs)
Rest 3 minutes
For max reps, against a 3-minute running clock of:
80 Double-Unders
18 Barbell Burpees
Thrusters x Max reps (95/65 lbs)
Rest 3 minutes
For max reps, against a 3-minute running clock of:
60 Double-Unders
15 Barbell Burpees
Thrusters x Max reps (115/75 lbs)
Rest 3 minutes
For max reps, against a 3-minute running clock of:
40 Double-Unders
12 Barbell Burpees
Thrusters x Max reps (135/95 lbs)
Rest 3 minutes
In teams of three, complete as many rounds and reps as possible in 30 minutes of:
Relay Run + 70 Hang Snatches (75/55 lbs) + 70 Wall Ball Shots
Relay Run + 60 Hang Snatches (95/65 lbs) + 60 Wall Ball Shots
Relay Run + 50 Hang Snatches (115/75 lbs) + 50 Wall Ball Shots
Relay Run + 40 Hang Snatches (135/95 lbs) + 40 Wall Ball Shots
Relay Run + 30 Hang Snatches (155/105 lbs) + 30 Wall Ball Shots
A.
3 sets of
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 60 seconds
Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Rest as needed
B.
Two sets for time of:
20/15 Calories of Rowing
30 Walking Lunges
60 Double-Unders
30 Walking Lunges
20/15 Calories of Assault Bike
Rest 3 minutes
A.
4 sets each of:
Pistols x 12-14 or Roll to Candlestick x 10 reps
50-75 Foot Handstand Walk or Nose-to-Wall Handstand Hold x 60 seconds
L-Sit or Hollow Hold x 60 seconds
B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps
15 Kettlebell Swings
20 Push-Ups
Rest 60 seconds between sets, and complete a total of 3 sets
A.
Take 20-25 minutes to establish today’s
2-RM Pause Back Squat @ 32X0
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
A.
Take 20 minutes to build to today’s 2-RM Bench Press
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Burpees
12 Toes to Bar
Workout of the Day
“Pick Your Posion”
Teams of four will have 5 choices to work through for time. Full description and breakdown at 9am with Coach Ness.
Happy New Year !
A.
In 15 minutes build to today’s heavy…
Snatch Pull + Snatch
B.
Every minute on the minute for 12 minutes:
Snatch Pull + Power Snatch @ 85% of todays heavy complex.
C.
Three sets of:
3-5 Wall Walks with 3 second hold
10-12 Pendley Rows
100-Foot Overhead Kettlebell Carry
A.
Four sets of:
Against a 4-minute running clock…
400 Meter Run
25 Wall Ball Shots
Max Rep Burpee Box Jump-Overs
Rest 4 minutes
B.
Every minute, on the minute, for 6 minutes of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Bouncing Knees to Chest x 20-30 reps
Interval 3 – Hollow Body Hold x 40 seconds
Every minute, on the minute, for 3 minutes of:
Plank x 50 seconds