A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85%
B.
For time:
20 Thrusters (115/75 lbs)
10 Toes-to-Bar
30 Front Squats (115/75 lbs)
20 Toes-to-Bar
40 Back Squats (115/75 lbs)
30 Toes-to-Bar
A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One example:
Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg
B.
Tabata
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jump-Overs
V-Ups
For time:
40/30 Calorie Assault Bike/Row/Ski-Erg
40 Overhead Squats (75/55 lbs)
30 Pull-Ups
Time Cap = 8 minutes
Rest until the running clock hits 12:00, and then…
For time:
30/20 Calorie Assault Bike/Row/Ski-Erg
30 Overhead Squats (95/65 lbs)
20 Chest-to-Bar Pull-Ups
Time Cap = 8 minutes
Rest until the running clock hits 24:00, and then…
For time:
20/10 Calorie Assault Bike/Row/Ski-Erg
20 Overhead Squats (115/75 lbs)
10 Bar Muscle-Ups or Strict Pull-Ups
A.
Five sets of:
2-Position Halting Snatch-Grip Deadlifts x 3-5 reps
(Pause for seconds 2” below knee + mid-thigh)
Rest 20 seconds
Tempo Dips x Max Reps @ 2111
Rest 2-3 minutes
B.
“Row-sabel”
For time:
Row 1000 Meters
30 Power Snatches (135/95 lbs)
A.
Every 10 minutes, for 30 minutes for times:
600 Meter Run
20 Burpee Box Jump-Overs
20 Kettlebell Swings
B.
Three sets of:
Banded Biceps Curls x 30 seconds for max reps
Rest 30 seconds
Pallof Hold with Alternating Lunges x 8 reps each leg
Rest 60 seconds
A.
Every minute, on the minute, for 10 minutes:
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Plank Hold x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks x 40 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots
10 Muscle-Ups or Strict Pull-Ups
A.
Back Squats:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets and mobilize for Part B
B.
For max reps/calories:
3 Minutes of Assault Bike (or Rowing)
Rest 60 seconds
2 Minutes of Thrusters (115/75 lbs)
Rest 60 seconds
3 Minutes of Burpees to Target 6″
A.
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups
B.
Every 2 minutes, for 12 minutes of:
Station 1 – Dumbbell Z-Press x 8 reps @ 2111
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
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