A.
Every two minutes, for 10 minutes:
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every 2 minutes, for 4 minutes:
Back Squat x 6-8 reps @ 80-85%
B.
Complete as many rounds and reps as possible in 13 minutes of:
70 Alternating Dumbbell Snatches
60 Wall Ball Shots
50/35 Calorie Row
40 Handstand Push-Ups
A.
Every 10 minutes, for 30 minutes for times:
Row 1000 Meters
15 Chest-to-Bar Pull-Ups
50 Double-Unders
15 Toes to Bar
B.
Three sets of:
30-Second L-Sit Hold
15 V-Ups
30-Second Hollow Hold
Rest as needed
A.
Every 3 minutes, for 12 minutes:
Power Clean Push-Jerk Barbell Cycling
5 reps @ 65-75% of 1-RM Clean & Jerk
B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
*No open gym tomorrow - only 8am and 9am classes
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
3 Muscle-Ups or 6 Chest-to-Bar Pull-Ups
9 Bar Facing Burpees
12 Thrusters (75/55 lbs)
A.
For times:
6 Power Snatches @ 80-85% of 1-RM Snatch
Rest 2 minutes
9 Power Snatches @ 75-80% of 1-RM Snatch
Rest 2 minutes
12 Power Snatches @ 70-75% of 1-RM Snatch
B.
Three sets for times of:
Assault Bike or Ski 30/20 Calories
5 Squat Snatches (115/75 lbs)
Rest 3 minutes
A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 85-90%
Followed by…
Every 2 minutes, for 4 minutes:
Back Squat x 8-10 reps @ 75-80%
B.
Complete as many reps as possible in 8 minutes of:
3 Box Jumps
3 Squat Cleans (185/125 lbs)
6 Box Jumps
3 Squat Cleans (185/125 lbs)
9 Box Jumps
3 Squat Cleans (185/125 lbs)
12 Box Jumps
6 Squat Cleans (185/125 lbs)
15 Box Jumps
6 Squat Cleans (185/125 lbs)
18 Box Jumps
6 Squat Cleans (185/125 lbs)
21 Box Jumps
9 Squat Cleans (185/125 lbs)
Etc.,
A.
Three rounds for efficiency:
15/10 Calorie Assault Bike
6-12 Kipping Handstand Push-Ups
3-6 Ring Muscle-Ups
B.
Complete as many rounds and reps as possible in 12 minutes of:
60 Double-Unders
20 Kettlebell Swings
20 Pull-Ups
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
Both partners can be working at all times and can partition the work however they like.
A.
Every 3 minutes, for 12 minutes:
Power Clean Push-Jerk Barbell Cycling
7 reps @ 60-70% of 1-RM Clean & Jerk
B.
Complete as many rounds and reps as possible in 3 minutes of:
6 Shoulder-to-Overhead (115/75 lbs)
9 Deadlifts (115/75 lbs)
12 Toes-to-Bar
Rest exactly 2 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
6 Shoulder-to-Overhead (115/75 lbs)
9 Deadlifts (115/75 lbs)
12 Toes-to-Bar
Rest exactly 60 seconds, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
6 Shoulder-to-Overhead (115/75 lbs)
9 Deadlifts (115/75 lbs)
12 Toes-to-Bar
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