A.
Every 90 seconds, for 15 minutes:
Power Clean + Hang Power Clean
Build over the course of the first 7 sets to something that will be “heavy” for your final three attempts.
B.
Every 4 minutes, for 12 minutes for times of:
30/20 Calories of Rowing or Assault Bike
9 Power Cleans (185/135 lbs)
“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The bar cannot touch the floor at any point during the workout. 10 synchro burpees over the bar if it rests on the ground. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
A.
Four sets of:
Bench Press x 6 reps @ 2111
Rest as needed
Single Arm Ring Row x 6-8 reps @ 2111 each arm
Rest as needed
B.
Against a two-minute running clock, complete the following:
300 Meter Run or 400/350 Meter Row
Push-Ups or Strict Handstand Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.
Three sets for max reps of:
90 Seconds of Assault Bike (for Cals)
Rest 60 seconds
60 Seconds of Wall Ball Shots
Rest 60 seconds
90 Seconds of Rowing (for Cals)
Rest 60 seconds
60 Seconds of Toes to Bar
Rest 2 minutes
A.
Take 15 minutes to build to today’s heavy. . .
Hang Clean + Clean
B.
For time:
10-9-8-7-6-5-4-3-2-1
Box Facing Burpee Box Jump Overs
*each round starts with 25 Double-Unders
A.
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds
B.
In teams of two, partners alternate to complete 5 rounds each of:
20 Kettlebell Swings (pick a heavy weight)
10 Ring Dips
A.
Every 2 mimutes, for 10 minutes:
Snatch x 1.1.1 (power or full)
(rest 5-7 seconds between singles)
B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups
Four sets of:
Against a 4-minute running clock…
400 Meter Run
25 Wall Ball Shots
Max Rep Deadlifts in remaining time
Rest 4 minutes
Deadlift loads:
Set 1: 225/155 lbs
Set 2: 205/135 lbs
Set 3: 185/125 lbs
Set 4: 155/105 lbs
A.
Five sets of:
Push Press x 3-5 reps
Rest 2 minutes
B.
Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Pull-Ups
60 Double-Unders
Two sets for times of:
0-5:00 – 50/35 Calorie Assault Bike
5-10:00 – 1000/800 Meter Row
10-15:00 – 50 Burpees
15-20:00 – Rest
@ the 20:00. Repeat.
A.
Take 15 minutes to build to today’s heavy. . .
Hang Power Clean + Power Clean
B.
Every 90 seconds, for 15 minutes:
Station 1 – 18/12 Calories of Assault Bike or Rowing
Station 2 – 6 Hang Power Cleans
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.