A.
Take 20 minutes and find today’s
1-RM Clean and Jerk
B.
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs)
5 Deadlifts + 5 Hang Cleans (155/105 lbs)
A.
Every 2 minutes, for 18 minutes:
Station 1 – Barbell Glute Bridges x 15 reps @ 2112
Station 2 – Dumbbell Bench Press x 8 reps @ 21X1
Station 3 – Side Plank x 45 seconds each side
B.
Every minute, on the minute, for 10 minutes:
8 Alternating Dumbbell Snatches (55/35 lbs)
Double-Unders x Max Reps
(Score total number of double-unders)
A.
Take 20 minutes and find today’s
1-RM Snatch
B.
For time:
500 Meter Row
50 Kettlebell Swings
100 Air Squats
500 Meter Row
A.
Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.
B.
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds of Ring Dips @ 1111
60 seconds of Box or Bench Jump Overs
Rest 60 seconds
A.
Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8-10 @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…
Run 400 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes
In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Muscle-Ups
6 Power Snatches (135/95 lbs)
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
7 Strict Handstand Push-Ups
21 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible.
A.
Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes
Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes
Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps
B.
Three rounds for time of:
100 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
100-Foot Single Arm Dumbbell Overhead Lunge
A.
Five sets of:
Overhead Squats x 3 reps
Rest 2 minutes
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
"Fireworks"
Against a 10-minute running clock, complete the following:
25 Burpees Over the Concept 2 Erg
500 Meter Row
immediately followed by…
Establish a 1-RM Squat Clean
Rest until the running clock reaches 15:00, and then…
Three rounds for time of:
21 Toes to Bar
15 Box Facing Burpee Box Jump Overs
9 Hang Power Cleans (185/125 lbs)
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