A.
Bench Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the conditioning piece.
B.
Three rounds for time of:
7/5 Muscle-Ups or 12 Ring Dips
21 Deadlifts (225/155 lbs)
A.
Two sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Pistols x 6-8 reps each leg
(add weight if possible)
Rest 60 seconds
B.
Every 10 minutes, for 30 minutes:
40/30 Calorie Assault Bike or Row
80 Double-Unders
40/30 Calorie Row or Assault Bike
A.
Every 90 seconds, for 12 minutes:
Hang Snatch + Snatch
B.
In teams of two, complete three rounds for time of:
40 Overhead Squats (95/65 lbs)
30 Power Snatches
20 Bar-Facing Burpees
A.
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility
B.
Three rounds for time of:
800 Meter Run or Row
20 Pull-Ups
10 Strict Handstand Push-Ups or L-Sit Dumbbell Press
A.
Every 2 minutes, for 20 minutes of:
Power Clean + Hang Clean + Front Squat
*build to something heavy for the day
B.
For time:
20 Wall Ball Shots
10 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar
16 Wall Ball Shots
8 Toes to Bar
14 Wall Ball Shots
7 Toes to Bar
12 Wall Ball Shots
6 Toes to Bar
10 Wall Ball Shots
5 Toes to Bar
8 Wall Ball Shots
4 Toes to Bar
6 Wall Ball Shots
3 Toes to Bar
4 Wall Ball Shots
2 Toes to Bar
2 Wall Ball Shots
1 Toes to Bar
In teams of two, alternate complete rounds, and complete as many rounds and reps as possible in 10 minutes:
5 Hang Squat Snatch (95/65 lbs)
10 Toes-to-Bar
Rest 2 minutes, and then…
10 Power Cleans (145/95 lbs)
15 Barbell Burpees
Rest 2 minutes, and then…
15 Box Jump Overs
20 Wall Ball Shots
A.
Take 10-12 minutes to build to a heavy-ish
Bench Press
When the running clock reaches 14:00, perform…
Every 90 seconds, for 6 minutes of:
Station 1 – Bench Press x 8 reps @ 80% of today’s heavy
Station 2 – Supinated-Grip Barbell Row x 8 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Assault Bike or Rowing
Pull-Up Complex
(2 Strict + 4 Chest-to-Bar + 6 Kipping)
Four sets of:
In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest five minutes
A.
Take 15-20 minutes to work up to a heavy Snatch
B.
Every minute, on the minute, for 12 minutes, perform:
3 Snatches
6 Burpees
Score is the total amount in lbs successfully snatched during the workout.
A.
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 2 minutes
B.
Five sets for max calories/reps of:
45 seconds of Rowing (for max calories)
15 seconds of Rest
60 seconds of Russain Kettlebell Swings
Rest 2 minutes
A.
Take 15-20 minutes to build to a 1-RM
Clean & Jerk
B.
Three rounds for time of:
6 Thrusters (135/95 lbs)
12 Power Cleans
24 Box Jump Overs
In teams of three, complete 5 sets each of:
500/450 Meter Row or 400 Meter Run
15 Burpee Box Jump-Overs
5 Power Snatches + 10 Overhead Squats
(Select a weight you can keep unbroken)
Males (75-115 lbs)
Females (55-75 lbs)
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.
A.
Three sets of:
Pause Deadlift x 6 reps
Rest 60 seconds
50-Foot Handstand Walk (or Nose-to-Wall Handstand Hold)
Rest 60 seconds
B.
For time:
42 Wall Ball Shots
21 Deadlifts (225/155 lbs)
30 Wall Ball Shots
15 Deadlifts
18 Wall Ball Shots
9 Deadlifts
A.
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
5 Strict Pull-Ups (Partner A)
10 Air Squats Partner A)
15 Russian Kettlebell Swings (Partner A)
5 Strict Pull-Ups (Partner B)
10 Air Squats (Partner B)
15 Russian Kettlebell Swings (Partner B)
5 Strict Pull-Ups (Partner A)
10 Air Squats (Partner A)
15 Russian Kettlebell Swings (Partner A)
5 Strict Pull-Ups (Partner B)
10 Air Squats (Partner B)
15 Russian Kettlebell Swings (Partner B)
400 Meter Run (Together)
B.
Three sets of:
Chinese Plank x 60 seconds
Rest as needed
Side Plank x 45 seconds Each Side
Rest as needed
Ring Row x 10-12 reps
Rest as needed
A.
Every 2 minutes, for 12 minutes:
Power Snatch + Hang Power Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Power Snatch
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111
Rest 90 seconds
B.
Complete as many rounds as possible in 12 minutes of:
3 Muscle-Ups
6 Strict Handstand Push-Ups
9 Toes-to-Bar
30 Double-Unders
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