A.
Build to today’s
3-RM Pause Back Squat @ 31X1
B.
Four sets of:
30 seconds of GHD Sit-Ups
Rest 30 seconds
30 seconds of Dumbbell Snatches (55/35 lbs)
Rest 30 seconds
30 seconds of Burpees Over the Dumbbell
Rest 30 seconds
Three sets for max reps of:
Against a three minute running clock, complete:
450/400 Meter Row
Double-Unders x Max Reps
Rest 3 minutes, and then…
Against a three minute running clock, complete:
30/20 Calories of Assault Bike
Strict Handstand Push-Ups x Max Reps
(L-Sit DB Press or Push-Ups
Rest 3 minutes
A.
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Five rounds for time:
20 Wall Ball Shots (20/14 lbs)
1 Round of "DT"
"DT"
12 Deadlifts (155/105 lbs)
9 Hang Cleans
6 Shoulder-to-Overhead
A.
Three sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds (Weighted)
Strict Pull-Ups x 8-10 reps
Rest 60 seconds
B.
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups
A.
Five sets of:
Push Press x 5 reps
Rest 2-3 minutes
B.
Every minute, on the minute, for 10 minutes:
7 Thrusters (95/65 lbs)
5 Burpees
A.
Against a 6-minute running clock…
Run 800 Meters
When the running clock reaches 6:00…
B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Power Cleans (135/95 lbs)
10 Burpees Over the Barbell
Rest 4 minutes, and when the running clock reaches 16:00…
C.
Against a 6-minute running clock…
Row 1000 Meters
When the running clock reaches 22:00…
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Front Squats (135/95 lbs)
30 Double-Unders
A.
Five sets of:
Back Squat x 3-5 reps (These sets should all be heavy)
Rest 2-3 minutes
(These sets should all be heavy)
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Burpee Ground-to-Overhead (50/35 lbs)
7 Pull-Ups
9 Box Jump Overs (24″/20″)
A.
Every 6 minutes, for 30 minutes for times:
500 Meter Row
30 Wall Ball Shots (20/14 lbs)
B.
Five sets of:
DB Hammer Curl x 8 reps
Rest 30 seconds
DB Tricep Extension x 8 reps
Rest 60 seconds
A.
Every 2 minutes, for 6 minutes:
Power Clean + Front Squat x 1 rep
Followed by…
Every 2 minutes, for 14 minutes:
Clean x 1 rep
Build to today’s heavy single.
B.
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
20 Toes to Bar
A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds
B.
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups or 20 Push-Ups
A.
Every 2 minutes, for 12 minutes:
Hang Snatch + Snatch
Build from 65-70% to today’s heavy complex.
B.
Five rounds for time of:
10 Hang Squat Snatches (95/65 lbs)
30 Double-Unders
For time:
25 Thrusters (115/75 lbs)
400 Meter Run
50 Pull-Ups
800 Meter Run
50 Toes-to-Bar
400 Meter Run
25 Thrusters (115/75 lbs)
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)