A.
Six sets of:
Hang Snatch + Snatch
Rest 2 minutes
B.
Every minute, on the minute, for 10 minutes, complete:
6-8 Barbell Burpees
6-8 Toes to Bar
A.
Three sets of:
Tempo Bench Press x 6 reps @ 21X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds
B.
Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
OR
Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.
A.
Every 2 minutes, for 12 minutes of:
2 Power Cleans + 2 Front Squats
*Sets 1-3 – 75% of 1-RM Clean
*Sets 4-6 – 80%
B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Power Cleans (135/95 lbs)
60 seconds of Box Jump-Overs or Box Step-Overs (24″/20″)
Rest 60 seconds
For time:
Run 800 Meters or Row 1000 Meters
immediately followed by…
Three rounds of:
10 Front Squats (175/115 lbs)
20 Bar Facing Burpees
30 Toes-to-Bar
immediately followed by…
Row 1000 Meters or Run 800 Meters
A.
Four sets of:
Deadlift x 4-6 reps @ 3111
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
(if you cannot get 8 reps or more, accumulate until you get 8 reps)
Rest 3 minutes
B.
Three sets for max reps of:
45 seconds of Double-Unders
15 seconds Rest
45 seconds of Hang Power Cleans (95/65 lbs)
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest
A.
Every minute on the minute for 24 minutes:
Minute 1: 15/10 Calorie Row
Minute 2: 12/8 Calorie Assault Bike
Minute 3: Max Reps Wall Ball Shots (20/14 lbs)
Minute 4: Rest
B.
Three sets of
Hollow Rocks x 30 reps
Left Side Hand Plank x 45 seconds
Right SIde Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps
Rest as needed
A.
Five sets of:
Hang Clean + Clean
Rest 2 minutes
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
12 Thrusters (95/65 lbs)
9 Chest-to-Bar Pull-Ups or Pull-Ups
A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 60 seconds
Weighted Pull-Ups x 2-4 reps
Rest 2 minutes
B.
"Nate"
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings
In teams of three, complete as many rounds as possible in 15 minutes of:
8 Dumbbell Front Squats (55/35 lbs)
8 Toes-to-Bar
Rest five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
8 Deadlifts (205/135 lbs)
8 Bar Facing Burpees
For time:
1200 Meter Run or Row
120 Double-Unders
60 Kettlebell Swings
60 Wall Ball Shots
30 Hand Release Push-Ups
30 Chest-to-Bar Pull-Ups
15 Dumbbell Burpees
15 Man Makers
A.
Three sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps @ 2111
Rest 90 seconds
B.
Four sets for times of:
25/20 Calorie Row or 20/15 Calorie Assault Bike
*Power Cleans*
Rest 2 minutes
Set 1 – 9 reps @ 155/105 lbs
Set 2 – 7 reps @ 185/125 lbs
Set 3 – 5 reps @ 205/135 lbs
Set 4 – 3 reps @ 225/155 lbs
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