A.
Take 15-20 minutes to find today’s
1-RM Push Press
B.
For time:
100 Wall Ball Shots (20/14 lbs)
50 Calorie Row
25 Shoulder-to-Overhead (155/105 lbs)
A.
Three sets of:
Weighted Pull-Ups x 4-6 reps
Rest 30 seconds
Strict Handstand Push-Ups x 6-8 @ 3011
Rest 2 minutes
B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest for exactly 2 minutes before repeating for a total of 5 sets. Begin your next set where you finished the previous set.
“FIGHT CLUB”
Three sets for max reps of:
60 seconds of Thrusters (95/65 lbs)
60 seconds of Power Cleans (95/65 lbs)
60 seconds of Box Jump Overs (24/20″)
60 seconds of Pull-Ups
60 seconds of Calories
60 seconds of Rest
A.
Take 15 minutes to build to a heavy-ish
Clean (Power or Full)
B.
“Little Bear”
Three sets for a max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets
The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
Every 4 minutes, for 32 minutes for times:
15/10 Calories of Rowing
9 Burpees
15/10 Calories of Assault Bike
Every 10 minutes, for 30 minutes for times:
Run 800 Meters
12 Toes to Bar
9 Clean & Jerks (185/125 lbs)
6/4 Muscle-Ups
OPTIONAL ACCESSORY WORK
Three sets of:
Weighted Supinated-Grip Pull-Ups x 4-8 reps
Rest 30 seconds
Tempo Push-Ups x 20/15 reps @ 2111
Rest 30 seconds
A.
Three sets of:
Back Squat x 8 reps @ 70-75%
Rest 2 minutes
B.
For max reps:
1 Minute of Double-Unders
Rest 2 minutes
2 Minutes of Russian Kettlebell Swings
Rest 2 minutes
4 Minutes of Wall Ball Shots
Rest 2 minutes
2 Minutes of Russian Kettlebell Swings
Rest 2 minutes
1 Minute of Double-Unders
A.
Every 2 minutes, for 6 minutes:
High Hang Snatch x 2 reps @ 50-65%
Followed by…
Every 2 minutes, for 6 minutes:
Hang Snatch x 1 rep @ 65-80%
Followed by…
Every 2 minutes, for 6 minutes:
Snatch x 1 rep @ 80+%
B.
“Row-sabel”
For time:
Row 1000 Meters
30 Power Snatches (135/95 lbs)
In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
15 Box Facing Burpee Box Jump Overs
Athletes may not advance to the next work station until all teammates have completed their work at that station.
A.
Six sets of:
2 Snatch Lift-Offs + 1 Snatch
Rest 2 minutes
B.
Every minute, on the minute, for 10 minutes:
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups
A.
Five sets of:
Bench Press x 4-6 reps @ 20X1
Rest 2-3 minutes
B.
Three sets for times of:
500 Meter Row
40 Air Squats
30 Push-Ups
Rest 2 minutes
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