A.

Every 2 minutes, for 12 minutes:
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

B.

Every minute, on the minute, for 15 minutes:
Minute 1: 15-18/10-12 Calorie Row
Minute 2: 10-15 Thrusters (95/65 lbs)
Minute 3: 20-30 Double Unders + 5-10 Chest-to-Bar Pull-Ups

Spicy Saturday 🌶

With a Partner...

(split reps as needed)

100 Box Jump 24/20

100 Jumping pull-ups

100 Kettlebell swings

100 Steps Walking Lunge

100 Knees to elbows

100 Push press 45/35

100 Abmat Sit-ups

100 Wall ball shots 20/14

100 Burpees

100 Double Unders

A.

Take 15 minutes to find today’s heavy-ish
Power Clean

B.

Every 4 minutes, for 32 minutes for max load:
400 Meter Run
12 Toes to Bar
3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads throughout the workout.

A.

Every minute, on the minute, for 15 minutes:
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Banded Good Mornings
Minute 4 – 6-8 Strict Toes to Bar or Hanging Leg Raises @ 2111
Minute 5 – 10 Supine Ring Rows @ 21X0

B.

In teams of two, alternating full rounds, complete ten rounds for time of:
20/15 Machine Calories of your choice
20 Alternating Dumbbell Snatches
20 Wall Ball Shots (20/14 lbs)

Partner A will race through the calories, snatches and wall ball shots while Partner B rests. As soon as Partner A is finished their 20th wall ball shot, Partner B starts rowing.

Every 10 minutes, for 40 minutes for times:
1000 Meter Row
20 Box Jumps (24"/20" - jump up, step down)
10 Wall Walks
5 Ring Muscle-Ups or 10 Strict Pull-Ups

A.

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110 OR GHD Sit-Ups x 10-12
Rest 45 seconds

B.

Four rounds for time of:
50 Double-Unders or 12/8 Calorie Assault Bike
25 Push-Ups
25 Kettlebell Swings (heavy)

A.

Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Set 4 - 2 reps @ 80%
*Set 5 - 2 reps @ 90%
*Set 6 - 1 rep @ 95%
Rest as needed

B.

For time:
800 Meter Run
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
800 Meter Run

Spicy Saturday 🔥

10 Rounds

3 Burpee Chest to Bar Pull-Ups

6 DB Box Step Overs (50/35 lbs)

9 DB Goblet Front Squats (50/35 lbs)

Directly Into:

5 Rounds:

5 Devils Press

200 Meter Run (250 Meter Row,12/10 Calorie Assault Bike)

Directly Into:

5 Rounds:

10 Chest to Bar Pull-Ups

200 Meter Run

Cashout:

200 Meter Farmer Walk

A.

In 15 minutes build to today's 1-RM Tempo Front Squat @ 32X1

Followed by...

One set of:
Front Squat x Max Reps @ today's 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.

For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 lbs)

A.

Every 2 minutes, for 16 minutes:
Hang Clean + Clean

Build from 60% to today's heavy complex.

B.

For time:
800 Meter Run
40 Power Cleans (135/95 lbs)
800 Meter Run

A.

Every 90 seconds, for 4:30:
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by...

Every 2 minutes, for 12 minutes:
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

B.

Complete as many rounds and reps as possible in 9 minutes of:
6 Bar Facing Burpees
9 Shoulder to Overhead (135/95 lbs)
12 Toes to Bar

A.

Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Set 4 - 2 reps @ 75%
*Set 5 - 2 reps @ 85%
*Set 6 - 1 rep @ 90%
Rest as needed

B.

Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (24/16 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (24/16 kg)

A.

Every 2 minutes, for 16 minutes:
Hang Snatch + Snatch

Build from 60% to today's heavy complex.

B.

Four sets of 3-minute sprints of:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

OR

”Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Spicy Saturday 🌶

Every 5 Minutes for 20 minutes

15 Toes 2 Bar

5 Power Cleans (185/125 lbs)

15/12 Calories

5 Squat Cleans

At Minute 20:00

30-20-10

Deadlifts (185/125 lbs)

Cals

Cash Out:

Single KB/DB Overhead Sit-ups

(30 Each Side)

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00...

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Kettlebell Swings (24/16 kg)

A.

In 15 minutes build to today's 3-RM...
Pause Front Squat @ 33X1

B.

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24"/20")

Barbell starts from the ground.

A.

Every 2 minutes, for 16 minutes of:
Clean Lift-Off + Clean + Hang Clean

Build over the course of the 8 sets to something heavy for today.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR...

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

A.

Every 90 seconds, for 6 minutes:
Behind the Neck Press in Split Jerk Position x 3-5 reps

Build over the course of the 3 sets.

Followed by...

Every 2 minutes, for 10 minutes:
Split Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

B.

Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
10 Toes to Bar
10 Strict Pull-Ups

A.

Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Set 4 - 2 reps @ 80%
*Set 5 - 2 reps @ 90%
Rest as needed

B.

"DT"

Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

30 cal

4 rounds

3 snatches 85/115

15 wall balls

30 cal

3 rounds

3 snatches 95/135

12 wall balls

30 cal

2 Rounds

3 snatches 105/165

10 wall balls

30 cal