A.
Take 15 minutes to find today’s heavy
Hang Snatch
B.
In teams of two, with only one partner
working at a time, complete rounds of
50, 35 and 20 reps for time of:
Hang Snatch (95/65 lbs)
Toes-to-Bar
In teams of three, complete the following for time:
1200 Meter Medicine Ball Relay
120 Double-Unders
90 Push Press (95/65 lbs)
60 Box Step-Overs with Dumbbells
1200 Meter Medicine Ball Relay
120 Double-Unders
90 Push Press (95/65 lbs)
60 Box Step-Overs with Dumbbells
1200 Meter Medicine Ball Relay
A.
Every 2 minutes, for 10 minutes for:
Back Squat x 2-3 reps
B.
Five rounds for time of:
3 Power Cleans (165/115 lbs)
6 Front Squats (165/115 lbs)
9 Chest-to-Bar Pull-Ups
Every 8 minutes, for 40 minutes for times:
Row 600/500 Meters
30 AB Mat Sit-Ups
Run 400 Meters
20 Walking Lunges
A.
Five sets of:
Clean + Front Squat + Jerk
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 7 minutes of:
6 Thrusters (115/75 lbs)
9 Deadlifts (115/75 lbs)
12 Box Jumps (30″/24″)
A.
Every 90 seconds, for 9 minutes:
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep
B.
Five sets for times of:
60 Double-Unders
20 Dumbbell Snatches (55/35 lbs)
6/4 Muscle-Ups
Rest 2 minutes
A.
Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2 minutes
B.
Every minute, on the minute, for 16 minutes:
Minutes 1-4 – Assault Bike x Max calories in 40 seconds
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 40 seconds
Minutes 9-12 – Burpees x Max reps in 40 seconds
Minutes 13-16 – Wall Ball Shots x Max reps in 40 seconds
A.
Every 2 minutes, for 12 minutes:
Back Squat
*Sets 1-3 = 3 reps @ 80-85%
*Sets 4-6 = 2 reps @ 90%
B.
Every 2 minutes, for 16 minutes of:
Station 1 – Dumbbell Bench Press x 8 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
That’s it for today - rest up for tomorrow’s fun.
A.
Three sets of:
GHD Sit-Ups x 10-15 reps
Handstand Walk x 30-50 Feet
Alternating Pistols x 16-20 reps
B.
Every 6 minutes, for 18 minutes:
30/20 Calories of Rowing
30 Russian Kettlebell Swings
30/20 Calories of Assault Bike
A.
Three sets of:
Power Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
"BICOUPLET 2"
Complete rounds of 12, 9 and 6 reps for time of:
Snatches (135/85 lbs)
Bar Muscle-Ups (Chest-to-Bar Pull-Ups)
Rest 60 seconds, and then. . .
"BICOUPLET 1"
Complete rounds of 21, 15 and 9 reps for time of:
Snatches (85/55 lbs)
Chest-to-Bar Pull-Ups (Pull-Ups)
Time Cap: 20 minutes
A.
In teams of two, complete five rounds for time of:
600 Meter Run (together)
40 Wall Ball Shots
20 Burpee Box Jump Overs
B.
OPTIONAL
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds
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