A.
Five sets of:
Clean & Jerk or Power Clean & Jerk x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Three rounds for time of:
60 Double-Unders
15 Deadlifts (225/155 lbs)
15/10 Strict Handstand Push-Ups OR 20 Hand Release Push-Ups
For time:
One round of:
800 Meter Run
21 Squat Cleans (115/75 lbs)
21 Pull-Ups
Two rounds of:
400 Meter Run
14 Squat Cleans (115/75 lbs)
14 Pull-Ups
Theee rounds of:
200 Meter Run
7 Squat Cleans (115/75 lbs)
7 Pull-Ups
A.
Every 2 minutes, for 12 minutes:
Back Squat
*Sets 1-3 = 3 reps @ 80%
*Sets 4-6 = 1 reps @ 90%
B.
Five sets of:
L-Sit Hold x Max Time
Rest 30 seconds
Strict Handstand Push Ups x 5-8
Rest 30 seconds
Rope Climb x 1
Rest 60 seconds
A.
Every 10 minutes, for 30 minutes:
30/20 Calorie Row
20 Toes-to-Bar
30 Wall Ball Shots
20/15 Calorie Assault Bike
B.
Three sets of:
Double Kettlebell Romanian Deadlift x 12 reps @3011
Rest as needed
Dumbbell Floor Press x 8 reps
Rest as needed
A.
Take 15 minutes and build to today’s
1-RM Snatch
B.
For time:
21 Hang Snatches (95/65 lbs)
9/7 Bar Muscle-Ups
15 Overhead Squats (115/85 lbs)
7/5 Bar Muscle-Ups
9 Squat Snatches (135/95 lbs)
5/3 Bar Muscle-Up
A.
Three sets of:
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 45 seconds
B.
Four rounds for time of:
400 Meter Run
24 Goblet Squats (24/16 kg)
12 Burpee Box Jump-Overs (24″/20″)
A.
Every 90 seconds, for 15 minutes:
Power Clean x 2 reps
*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%
B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
In 6 minutes, complete the following:
Run 600 Meters
Row as many calories as possible
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
5/3 Muscle-Ups OR 10 Chest-to-Bar Pull-Ups
15 Air Squats
Rest exactly 4 minutes, and then . . .
In 6 minutes, complete the following:
Run 600 Meters
Assault Bike/Ski-Erg as many calories as possible.
Rest exactly 4 minutes, and then …
Complete as many rounds and reps as possible in 6 minutes of:
15 Dumbbell Push Press (50/35 lbs)
15 Toes-to-Bar
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)