A.

Every 3 minutes, for 18 minutes:
Back Squat
*Set 1 - 5 reps @ 70-75%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 80-85%
*Set 4 - 5 reps @ 75-80%
*Set 5 - 3 reps @ 80-85%
*Set 6 - 1 rep @ 85-90%

B.

“Workout of the Month”

Against a 3-Minute Clock, until 80 Thrusters are completed
20/15 Calorie Row
60 Double-Unders
Max Thrusters (95/65 lbs)

6 min AMRAP

20 DB Reverse Lunges (50/35)

10 Alternating Devils Press (50/35)

10 Toes To Bar (20 sit-ups)

Rest 2 min

6 min AMRAP

10 DB Burpee Deadlifts (50/35)

8 Renegade Rows

4 DB Thrusters

Rest 2 min

10 min Alternating EMOM

ODD min: 15/12 cal Row

EVEN min: 15 Burpees

CORE Finisher:

Side Plank DB Rotations

A.

Every 3 minutes, for 18 minutes:
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

Be as explosive as possible on the ascent out of the bottom of the squat.

B.

Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Wall Ball Shots (20/14 lbs)
12 Pull-Ups

A.

Every 2 minutes, for 10 minutes:
Power Clean x 2 reps @ 70-75% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 10 minutes:
2 Clean Lift-Offs + 1 Clean @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)

Every 7 minutes, for 35 minutes for times:
20/15 Calories of Assault Bike
400 Meter Run
20 Push Presses (115/75 lbs)

A.

Every 2 minutes, for 6 minutes:
Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 8 minutes:
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 10 minutes:
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

For time:
25 Bar-Facing Burpees
50 Ground to Overhead (75/55 lbs)

A.

Every 2 minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes:
Push Press x Max Reps @ 80-85% of today's 1-RM

B.

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Against a 4-Minute clock, complete as many rounds and reps as possible of:

18/15 Calorie Row

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans

6 Front Squats

3 Push Jerks

Rest 2 minutes, and repeat for a total of FOUR sets

Core Finisher:

3 sets x 60 seconds each

Banded Dying Bugs

Suitcase Carry (3 per side)

Wall Facing Handstand Hold

A.

Every 2 minutes, for 14 minutes:

Power Clean + Front Squat + Hang Power Clean

B.

Three rounds for time of:

800 Meter Run

30 Dumbbell Squat Cleans (50/35 lb DBs)

30 Burpees

A.

Strict "Diane"

Complete rounds of 21, 15 and 9 reps for time of:

225/155 lb Deadlifts

Strict Handstand Push-Ups

B.

Every 2 minutes, for 18 minutes of:

Station 1 - Barbell Hip Thrust x 6-8 reps @ 21X1

Station 2 - Band Pull-Aparts x 30 reps @ 1010

Station 3 - L-Sit x 60 seconds (accumulated time)

A.

Every 2 minutes, for 14 minutes:

Snatch Lift-Off + Power Snatch + Snatch

B.

Three rounds for time of:

30/20 Calories of Assault Bike

50 Double-Unders

20 Toes to Bar

A.

Every 3 minutes, for 15 minutes:

Tempo Back Squat x 3 reps @ 31X1

Start at 60-65% of your 1-RM Back Squat and try to build each set until you find today's heavy triple at this prescribed tempo.

B.

Three rounds for time of:

400 Meter Run

30 Alternating Pistols or Goblet Squats (24/16 kg)

20 Pull-Ups

A.

"1-RM Split Jerk"

Take 20 minutes to find today's 1-RM Split Jerk

B.

Every 4 minutes, for 16 minutes for times:

500/450 Meter Row

25 Wall Ball Shots (20/14 lbs)

10 minute AMRAP

1,1,1,2,2,2,3,3,3,4,4,4,......

Toes to Bar

Clean & Jerk (155/105 lbs)

Bar Facing Burpees

Rest 5 minutes

For Time:

21-15-9

Burpees to a Target (6” above reach)

Deadlift (225/155 lbs)

*400/300 meter run after each round

A.

Every 2 minutes, for 16 minutes of:

Power Clean + Hang Clean + Clean

*Sets 1-2 – 55-60%

*Sets 3-4 – 60-65%

*Sets 5-6 – 70-75%

*Sets 7-8 – 75%+

B.

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

A.

Every 2:30, for 15 minutes:

Split Jerk x 1 rep

*Set 1 – 1 rep @ 75%

*Set 2 – 1 rep @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95%

B.

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Handstand Push-Ups

10 Burpees

20 Kettlebell Swings (24/16 kg)

A.

Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

B.

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100/65 lbs)

3 Chest-to-Bar Pull-Ups

6 Thrusters

6 Chest-to-Bar Pull-Ups

9 Thrusters

9 Chest-to-Bar Pull-Ups

12 Thrusters

12 Chest-to-Bar Pull-Ups

15 Thrusters

15 Chest-to-Bar Pull-Ups

If you complete the round of 15, go on to 18. If you complete 21, go on to 24 etc.

A.

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

immediately followed by...

Banded Overhead Triceps Extension x 30 reps

Rest 60-90 seconds

Single Arm DB/KB Row x 6-8 reps each arm @ 21X0

Rest 60-90 seconds

B.

Every 6 minutes, for 18 minutes for times:

500 Meter Row

20/15 Calories of Assault Bike

15 Dumbbell Box Step-Overs (50/35 lb DBs; 24"/20")

Please adjust distances/reps to have at least 60 seconds of rest between sets.

A.

Every 2 minutes, for 8 minutes:

Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 8 minutes:

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

Three rounds for time of:

800 Meter Run

10 Overhead Squats (155/105 lbs)

15 Burpees Over the Barbell

20 Toes to Bar

A.

Rowing Technique Practice

B.

2 Rounds of:

Against a 3-Minute clock, complete for max reps:

400/350 Meter Row

Max Pull-Ups

Rest 60 seconds

Against a 3-Minute clock, complete for max reps:

400/350 Meter Row

Max Clean & Jerks (105/85 lbs)

Rest 60 seconds

Against a 3-Minute clock, complete for max reps:

400/350 Meter Row

Max Snatches (105/85 lbs)

Rest 60 seconds