WORKOUT 18.1
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang Clean & Jerks (50/35 lbs)
14/12 Calories of Rowing
Four sets for max reps of:
60 seconds of Rowing
Rest 60 seconds
60 seconds of Jumping Squats to a 6" Touch
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
A.
Every 2 minutes, for 18 minutes:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 10-12 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – 30 Seconds of Strict Handstand Push-Ups + 30 seconds of Kipping Handstand Push-Ups
B.
For time:
400 Meter Run
15 Dumbbell Burpee Box Step-Over (50/35 lbs to 20″)
30 Shoulder-to-Overhead (95/65 lbs)
15 Dumbbell Burpee Box Step-Over
400 Meter Run
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 80% x 2 reps
*Set 6 – 85% x 2 reps
Rest 2 minutes between sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Power Cleans (155/105 lbs)
10 Toes to Bar
15 Box Jumps (24″20″)
A.
Three sets of each:
Muscle-Ups x Max Reps in 45 seconds
(OR Ring Dips in 45 seconds)
Handstand Walk x 30-50 Feet
Alternating Pistols x 16-20 reps
B.
Every minute, on the minute, for 20 minutes:
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Overhead Squats (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
Teams of two will complete three rounds each of:
Run 200 Meters
15 Thrusters (95/65 lbs)
20 Toes-to-Bar
A.
Every two minutes, for 16 minutes:
Hang Power Snatch + Snatch + Overhead Squat
B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
9/6 Push-Ups
12 Jumping Lunges
15 Kettlebell Swings
Repeat for a total of three sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
A.
Three sets not for time of:
1) Muscle-Ups x 2-6 reps
(try to pause for 1 second in the catch position and the lock out position)
OR
Stationary Dips x 8-10 reps @ 1111
2) Handstand Walk x 30-50 feet
3) L-Sit or Hollow Body Hold x 45-60 seconds
B.
Every 10 minutes, for 20 minutes:
Run 400 Meters
20 Alternating Pistols
30 Alternating Dumbbell Snatches (50/35 lbs)
Run 400 Meters
A.
Every two minutes, for 10 minutes:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
Immediately followed by…
Every 2 minutes, for 4 minutes of:
Back Squat x 1 rep @ 90-95%
B.
In teams of two, complete as many rounds and reps as possible in 12 minutes of:
60 Deadlifts (185/135 lbs)
60 Wall Ball Shots
60 Box Jumps
*Calorie Row
Max Pull-Ups in remaining time
*60/75/90 caloies for (FF/MF/MM)
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