A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Russian Kettlebell Swings x 15-20 reps
Rest 2 minutes
B.
Three sets for times of:
20 Calories of Rowing or Assault Bike
20 Alternating Dumbbell Snatches
20 GHD Sit-Ups or AB Mat Sit-Ups
Rest 2 minutes
A.
Three rounds for time of:
Run 200 Meters
4-6 Strict Handstand Push-Ups
Run 200 Meters
6-8 Chest-to-Bar Pull-Ups/Pull-Ups
OR
2-4 Muscle-Ups
Rest 5 minutes, and then repeat the three rounds again.
B.
Every minute, on the minute, for 9 minutes of:
Minute 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm)
Minute 2 – V-Ups x 15 reps
Minute 3 – Seated Piked Double Leg Lift x 15 reps
A.
Every 2 minutes, for 12 minutes:
Hang Clean + 2 Cleans
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Burpee Box Jump-Overs
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…
A.
Four sets of:
Front Squat x 5 reps
(find today’s 5-RM)
Rest 3 minutes
B.
Every 6 minutes, for 18 minutes for times:
Row 500/450 Meters
10 Push Presses (135/95 lbs)
20 Toes to Bar
Keep these as push presses, they are not shoulder to overhead.
A.
Every 2 minutes, for 12 minutes:
Halting Snatch Deadlift + Hang Snatch + Snatch
B.
For Time:
45 Double-Unders + 21 Power Snatches (115/75 lbs)
45 Double-Unders + 21 Overhead Squats
45 Double-Unders + 15 Power Snatches
45 Double-Unders + 15 Overhead Squats
45 Double-Unders + 9 Power Snatches
45 Double-Unders + 9 Overhead Squat
In teams of three, complete two rounds for time of:
100/75 Calorie Row
75 Box Jump Overs
50 Power Cleans (165/115 lbs)
25 Chest to Bars/Pull-Ups or 25 Muscle-Ups
A.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps @ 3011
Barbell Glute Bridges x 6-8 reps @ 20X1
Reverse Snow Angels x 20 reps (slow and controlled)
B.
Complete as many rounds and reps as possible in 12 minutes of:
400/350 Meter Row
20 Single-Arm Dumbbell Push Presses
20 Box Step-Overs with KB/DB
A.
Five sets of:
400 Meter Run (for time)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
B.
Every minute, on the minute, for 12 minutes of:
Minute 1 – V-Up x 30 seconds
Minute 2 – Hollow Rock Hold x 30 seconds
Minute 3 – Russian Twists x 30 seconds
A.
Every 2 minutes, for 8 minutes:
Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 8 minutes:
2 Snatch Lift-Offs + Snatch
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups
A.
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Ring Dips x Max Reps @ 1111
Rest 90 seconds
B.
Four rounds for time of:
6 Front Squats (185/135 lbs – taken from floor)
12 Pull-Ups
24/18 Calories of Assault Bike (or Rowing)
A.
Every 2 minutes, for 12 minutes of:
Clean Lift-Off with Pause + Power Clean + Front Squat
B.
In teams of two, alternate rounds, until you complete 10 rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpee Box Jump-Overs
In teams of two complete three rounds for time of:
Partner A: Rows 500 Meters…
Partner B: 100-Foot Dumbbell or KBs Walking Lunge (50/35 lbs) – and keeps DBs in an overhead hold for the duration of Partner A’s row
immediately followed by…
Partner B: Rows 500 Meters…
Partner A: 100-Foot Dumbbell or KBs Walking Lunge (50/35 lbs) – and keeps DBs in an overhead hold for the duration of Partner A’s row
immediately followed by…
Both Partners A and B run 400 Meters (together)
A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)
Rest 5 minutes, and then…
For time:
100 Wall Ball Shots
*Every minute, on the minute complete:
6 Toes to Bar (including the first minute)
A.
Four sets for max reps against a 4-minute running clock, complete:
Row 500/450 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
B.
Three sets of:
Dumbbell Death March x 20 reps
Rest 60 seconds
Kettlebell Front Rack Lunge x 20 reps
Rest as needed
A.
Take 20 minutes to build to today’s
1-RM Clean & Jerk
B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
A.
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
12 Burpee Box Jump-Overs
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
A.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds
B.
“Fran”
Rounds of 21, 15, and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
In teams of three, complete for time:
600 Meter Med Ball Run
immediately followed by. . .
Three rounds of:
30 Deadlifts (135/95 lbs)
25 Hang Power Cleans
20 Push Jerks
600 Meter Med Ball Run
immediately followed by. . .
Two rounds of:
30 Deadlifts
25 Hang Power Cleans
20 Push Jerks
600 Meter Med Ball Run
immediately followed by. . .
One round of:
30 Deadlifts
25 Hang Power Cleans
20 Push Jerks
Teams will run together but pass the med ball every 200 Meters
A.
Four sets of:
Push Press x 6-8 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg @ 2010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B.
Four rounds for time of:
40 Air Squats
30 AB Mat Sit-Ups
20/15 Calorie Assault Bike or Row
Four sets against a 5-minute running clock, for max reps of: Row 500 Meters or Run 400 Meters immediately followed by as many rounds and reps as possible of…
10 Kettlebell Swings (24/16 kg)
20 Double-Unders
Rest 5 minutes between sets.