A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy)
B.
Complete as many rounds and reps as possible in 9 minutes of:
5 Thrusters (135/95 lbs)
10 Pull-Ups
15 Toes-to-Bar
Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets
B.
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 75-80% of today’s heavy single
6 Box Jumps
A.
Every 2 minutes, for 12 minutes:
Clean & Jerk
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
B.
“JT”
Rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Ring Dips OR Push Press (135/95 lbs)
Push-Ups
A.
"2018 Brethren Throwdown Event 2"
Complete as many rounds and reps as possible in 7 minutes of:
100-Foot Single Arm Dumbbell Overhead Lunge (50/35 lbs)
10 Handstand Push-Ups
Immediately followed by…
Against a 3-minute clock, 2 attempts of:
Bar Muscle-Ups x Max reps
Rest exactly 8 minutes, and then…
B.
Against a 10-minute clock, complete:
Wall Ball Shots x 50 reps
1200 Meter Run
Wall Ball Shots x Max reps
A.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 12 minutes of:
15 AB Mat Sit-Ups
10 Ring Push-Ups
5 Deadlifts (275/175 lbs)
B.
Three sets of each:
Strict Ring Pull-Ups x 6-8 reps
Prone Plank x 40 seconds
Landmine Rows x 6-8 reps each arm @ 2111
Hollow Rocks or Hold x 30-40 seconds
A.
Three sets for max reps/calories:
2 Minutes of Assault Bike (for calories)
Rest 60 seconds
1 Minute of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 60 seconds
1 Minute of Dummbell Snatches (55/35 lbs)
Rest 2 minutes
B.
Three sets of:
Prone Chinese Plank x 60 seconds
Rest 30 seconds
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
A.
Three sets of:
Power Snatch x 1.1.1.1
(rest 10 seconds between singles)
Rest 1 minute
GHD Sit-Ups x 12-15 reps
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Squat Snatch (135/95 lbs)
10 Toes-to-Bar
30 Double-Unders
Partners alternate whole rounds for time and complete four rounds each of:
Row 300/250 Meters
15 Kettlebell Swings
15 Goblet Squats
Run 400 Meters
A.
Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 1 minute
Single Arm DB Bench Press x 8-10 reps each arm
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Strict Handstand Push-Ups
6 Power Cleans (165/115 lbs)
“Sharp On All 4 Corners”
For time:
Run 1600 Meters
When the running clock reaches 10:00…
For time:
“Fran”
Rounds of 21, 15, and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
When the running clock reaches 20:00…
For time:
Run 1600 Meters
When the running clock reaches 30:00…
For time:
“Jackie”
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
A.
Take 15-20 minutes and build to a heavy,
3-RM Deadlift
B.
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Strict Handstand Push-Ups
*Use 70-75% of today’s heavy triple from part A.
Three sets for max calories/reps:
60 seconds of Assault Bike for Calories
15 second transition
45 seconds of Dumbbell Snatches
Rest 90 seconds
60 seconds of Rowing for Calories
15 second transition
45 seconds of Burpees Over the Erg
Rest 90 seconds
60 seconds of Double-Unders
15 second transition
45 seconds of GHD Sit-Ups
Rest 90 seconds
A.
Five sets of:
Push Press x 3-5 reps
Build to today’s heavy 3 reps.
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 3 – 15 Box Jump-Overs
A.
Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Weighted Plank Hold x 60 seconds
Rest as needed
B.
In teams of two, alternate sets to complete five each of:
Dumbbell Complex x 5 reps
Toes to Bar x 10
Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Dumbbell Power Clean
Front Squat x 2 reps
Push Press x 2 reps
For time:
Run 1200 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings
immediately followed by…
Run 1200 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 1200 Meters
Complete as many rounds and reps as possible in 5 minutes of:
Buy-In: 100 Double Unders
12 Power Cleans (115/85 lbs)
4 Burpee Box Jump Overs (24/20”)
Rest 5 minutes
Complete as many rounds and reps as possible in 5 minutes of:
Buy-In: 100 Double Unders
8 Power Cleans (135/95 lbs)
4 Burpee Box Jump Overs (24/20”)
Rest 5 minutes
Complete as many rounds and reps as possible in 5 minutes of:
Buy-In: 100 Double Unders
4 Power Cleans (155/105 lbs)
4 Burpee Box Jump Overs (24/20”)
A
Five sets of:
Snatch x 1.1
(rest 5-8 seconds between singles)
Rest 2 minutes
B.
For time:
50 Calorie Row
35 Pull-Ups
20 Hang Snatches (115/75 lbs)
A.
For time:
800 Meter Run
40 Overhead Squats (45/33 lbs)
800 Meter Run
40 Thrusters (45/33 lbs)
800 Meter Run
40 Front Squats (45/33 lbs)
B.
Every minute, on the minute, for 9 minutes of:
Minute 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm)
Minute 2 – Alternating V-Ups x 12-16 reps
Minute 3 – Seated Piked Double Leg Lift x 15 reps
A.
Every 2 minutes, for 14 minutes:
Clean and Jerk x 1 rep
Build to today’s heavy single.
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Box Step-Overs
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings
30 Jumping Lunges
A.
Three sets of:
Deadlift x 3-5 reps
Rest 90 seconds
Side Plank x 45 seconds each side
Rest 90 seconds
B.
"21 Savage"
Three rounds for time of:
21 Barbell Burpees
21 Toes-to-Bar
21 Deadlift (225/155 lbs)