A.
Three sets for times:
Row 300 meters
6 Dumbbell Power Cleans (50/35 lbs)
12 Dumbbell Walking Lunges (50/35 lbs – Open 17.2 Standards)
Rest 2 minutes
B.
Three sets of:
0-2 Minutes = Assault Bike 30/20 Calories
2-3 Minutes = 10-15 Toes-to-Bar
30 seconds of Strict Handstand Push-Ups
3-4 Minutes = 30 seconds of Strict Handstand Push-Ups
4-5 Minutes = 30 seconds of Kipping Handstand Push-Ups
Rest 3 minutes
A.
Build to today’s heavy-ish Clean, and then…
For max load, in 3 minutes:
5 Cleans
You only get a maximum of 6 attempts in the 3-minute window, and you cannot change weights during the 3 minutes. Your score will be the total of your successful lifts, up to 5 lifts.
B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters aka "Clusters"(115/75 lbs)
In teams of two, each member must complete the following for time:
Row 1200 Meters
20 Box Facing Burpee Box Jump-Overs
35 Pull-Ups
50 Kettlebell Swings
and then…
In teams of two, each member must complete the following for time:
Run 1200 Meters
20 Box Facing Burpee Box Jump-Overs
35 Pull-Ups
50 Kettlebell Swings
A.
For max reps:
155/105 lb Power Snatch x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Snatch x Max Unbroken Reps
Rest 2 minutes
95/65 lb Power Snatch x Max Unbroken Reps
B.
Complete as many reps as possible in 7 minutes of:
3 Dumbbell Snatches (50/35 lbs)
1 Bar Muscle-Up
6 Dumbbell Snatches
2 Bar Muscle-Ups
9 Dumbbell Snatches
3 Bar Muscle-Ups
12 Dumbbell Snatches
4 Bar Muscle-Ups
15 Dumbbell Snatches
5 Bar Muscle-Ups
18 Dumbbell Snatches
6 Bar Muscle-Ups
21 Dumbbell Snatches
7 Bar Muscle-Ups
Etc.,
A.
For 30 minutes rotate through the following:
20/15 Calorie Assault Bike or Ski Erg
100-Foot Sandbag Carry (Bear Hug Hold)
400 Meter Row
100-Foot Farmer’s Carry
400 Meter Run
100-Foot Overhead Carry
B.
Every minute, on the minute, for 9 minutes of:
Interval 1 – V-Ups x 12-15 reps
Interval 2 – Med Ball Alligator Crawls x 30-40 seconds
Interval 3 – Straight Body Ceiling Reaching Crunches x 20 reps
A.
Three rounds NOT for time of:
100 Meter Run
6-12 Kipping Handstand Push-Up
100 Meter Run
6-12 Chest-to-Bar Pull-Ups
B.
In teams of two, partners alternate to complete 5 rounds each of:
16 Wall Ball Shots
8 Ring Dips or 8 Strict Pull-Ups
A.
Every two minutes, for 16 minutes:
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
B.
Three rounds for time of:
100 Double-Unders
12 Dumbbell Hang Squat Cleans (55/35 lbs)
12 Alternating Front-Racked Reverse Lunges (155/105 lbs)
A.
Three sets for Max Reps:
60 Seconds of Ground to Overhead @ 50-60% of 1-RM Clean & Jerk
Rest 2 minutes
B.
Every 3 minutes, for 18 minutes for times:
6 Ground-to-Overhead (135/95 lbs)
8 Bar Facing Burpees
10 Toes-to-Bar
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 30 minutes of:
3 Pull-Ups
3 Box Jump Overs (24/20")
3 Thrusters (95/65 lbs)
6 Pull-Ups
6 Box Jump Overs
6 Thrusters
9 Pull-Ups
9 Box Jump Overs
9 Thrusters
12 Pull-Ups
12 Box Jump Overs
12 Thrusters
15 Pull-Ups
15 Box Jump Overs
15 Thrusters
*Partners will exchange full rounds and complete all work. Partner 1 will do 3,3,3 then Partner 2 will do 3,3,3 and so on to the 6s up the ladder
**If you make it past the round of 15, start back at 3 and work back up again.
A.
For time:
6 Power Snatch (155/105 lbs)
9 Power Snatch (135/95 lbs)
12 Power Snatch (115/75 lbs)
15 Power Snatch (95/65 lbs)
B.
Four sets for max reps/calories:
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Push-Ups
Rest 30 seconds
30 seconds of AB Mat Sit-Ups
Rest 30 seconds
A.
Every 10 minutes, for 30 minutes for times:
Run 400 Meters
30 Russian Kettlebell Swings
30 Walking Lunges
Run 400 Meters
B.
Three sets of:
100-Foot Sandbag Carry (bear hug)
Rest 30 seconds
100-Foot Suitcase Carry + Waiter’s Carry
Rest 30 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 30 seconds
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