A.
Every 6 minutes, for 30 minutes for times:
Row 500/400 Meters
100-Foot Sandbag Carry or Farmer's Carry
6-8 Strict Pull-Ups
12-16 Push-Ups
B.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Hollow Body Hold x 45-60 seconds
Rest as needed
A.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
B.
For time:
15 Handstand Push-Ups
15 Snatches (95/65 lbs)
12 Handstand Push-Ups
12 Snatches (115/80 lbs)
9 Handstand Push-Ups
9 Snatches (135/95 lbs)
6 Handstand Push-Ups
6 Snatches (155/105 lbs)
3 Handstand Push-Ups
3 Snatches (175/115 lbs)
Time cap = 14 minutes
A.
Every 2 minutes, for 16 minutes:
2 Clean Lift-Offs + 1 Power Clean
B.
For time:
Run 800 Meters
75 Kettlebell Swings (24/16 kg)
Run 800 Meters
A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
B.
For time:
60 Double-Unders
20 Chest-to-Bar Pull-Ups
60 Wall Ball Shots
20 Chest-to-Bar Pull-Ups
60 Double-Unders
In teams of three, complete as many rounds and reps as possible in 30 minutes of:
20/15 Calorie Row
7 Ring Dips
7 Toes-to-Bar
WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats
Bar-Facing Burpees
WORKOUT 18.2a
1-Rep-Max Clean
Time cap: 12 minutes to complete 18.2 and 18.2a
Every 8 Minutes, for 24 Minutes of:
30/20 Calorie Assault Bike
400 Meter Run
500/400 Meter Row
B.
Three sets of:
10-12 Dumbbell Front Raise
10-12 Dumbbell Side Raise
10-12 Dumbbell Reverse Flies
Rest 60 seconds
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.
Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups
20 Alternating Reverse Lunges with Dumbbells/Kettlebells
30 AB Mat Sit-Ups
A.
Deadlift
*Set 1 – 55% x 10 reps
*Set 2 – 65% x 8 reps
*Set 3 – 75% x 6 reps
*Set 4 – 80% x 4 reps
*Set 5 – 85% x 2 rep
*Set 6 – 88% x 1 rep
Rest 2 minutes between sets.
B.
Every minute on the minute for 15 minutes:
Minute 1: 10 x 10 Meter Shuttle Run
Minute 2: 15 Kettlebell Swings (24/16 kg)
Minute 3: 250/200 Meter Row
A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
B.
Five rounds for time of:
40 Double-Unders
20 Goblet Squats (24/16 kg)
10 Chest-to-Bar Pull-Ups
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
5 Burpees Over the Barbell
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Run 200 Meters
15 Wall Ball Shots
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)