Every 10 minutes, for 40 minutes for times:
Row 500 Meters or Run 400 Meters
10 Burpee Box Jump-Overs
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
10 Burpee Box Jump-Overs
Row 500 Meters or Run 400 Meters
A.
Five sets of:
Shoulder Press x 3-4 reps
Rest 2-3 minutes
B.
In teams of two, partners will alternate to complete 8 rounds each of:
8 Push Press (115/75 lbs)
8 Toes to Bar
A.
Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
Rest 60 seconds
B.
For time:
Run 400 Meters
9 Front Squats (215/145 lbs)
Run 400 Meters
15 Front Squats (185/125 lbs)
Run 400 Meters
21 Front Squats (135/95 lbs)
A.
Five sets of:
Power Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (135/95 lbs)
6 Strict Handstand Push-Ups
9 Burpees Over the Barbell
Five sets for times of:
200 Meter Sprint
12 Dumbbell Squat Cleans
200 Meter Sprint
12 Chest-to-Bar Pull-Ups
Rest 90 seconds
A.
Four sets of:
Deadlift x 4-6 reps @ 3111
(open hands at the bottom of the deadlift, then close them and lift again)
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
OR
Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 3 minutes
B.
Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders
IIn teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
12 Single Arm Dumbbell Thrusters (6 left arm + 6 right arm)
12 Single Arm Overhead Lunges
250 Meter Row
A.
Take 15-20 minutes to find today’s 1-RM
Clean & Jerk
B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Ground to Overhead (185/125 lbs)
4 Muscle-Ups or 8 Ring Dips
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 2 minutes
Strict Supinated Grip Pull-Ups x 4-6 reps
Rest 2 minutes
B.
Against a 3-minute running clock, perform a total of 3 sets of:
20 Bupee Box Jump Overs
Max Reps of Wall Ball Shots
Rest 2 minutes
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