A.

Five sets of:

3-Position Clean

(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)

Rest 2 minutes

B.  

Complete as many rounds and reps as possible in 9 minutes of:

6 Ground to Overhead (135/95 lbs)

12 Toes to Bar

A. 

Deadlift

* Set 1 – 50% of 3-RM x 5 reps

* Set 2 – 75% of 3-RM x 3 reps

* Set 3 – 85% of 3-RM x 2 reps

* Set 4 – 90-95% of 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

B.  

Complete as many rounds and reps as possible in 7 minutes of:

7 Burpees

7 Box Jump Overs 

7 Kettlebell Swings 

A.  

Three sets of:

Front Squat x 4-6 reps @ 41X1

Rest 1 minute

Weighted Pull-Ups x 2-3 reps @ 2110

Rest 2 minutes

B.

Three rounds for time of:

80 Double-Unders

40 Wall Ball Shots (20/14 lbs)

20 Pull-Ups

In teams of three, alternate rounds to complete 10 rounds each for time of:

3 Front Squats (heavy, and from the floor)

6 Burpees Over the Barbell

12 Kettlebell Swings (24/16 kg)

A. 

Five sets of:

Hang Snatch + Snatch

Rest 2 minutes

B.

Every minute on the minute for 15 minutes:

Minute 1: 15/10 Calories of Assault Bike

Minute 2: 5/3 Muscle-Ups

Minute 3: 12 Overhead Squats (challenging, but should be unbroken)

A.  

Two rounds for time:

50 Calories of Rowing on Concept 2

50 Burpees Over The Erg

Rest until the running clock reaches 20:00, and then…

B.  

Four rounds for time:

400 Meter Run

80 Double Unders

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