A.

Every 2 minutes, for 16 minutes:
Deadlift
*Set 1 - 8 reps @ 55%
*Set 2 - 6 reps @ 65%
*Set 3 - 4 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 1 rep @ 101%
*Set 8 - 1 rep @ 101-105%
Rest as needed

B.

Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24"/20")

A.

Every 90 seconds, for 4:30:
Behind the Neck 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 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

B.

For time:
120 Double-Unders
30 Dumbbell Push Presses (50/35 lb DBs)
30 Dumbbell Push-Ups (hands on DB handles)
20 Dumbbell Push Presses
20 Dumbbell Push-Ups
10 Dumbbell Push Presses
10 Dumbbell Push-Ups
120 Double-Unders

For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then...

Every minute, on the minute, for 24 minutes of:
Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 - Strict Handstand Push-Ups x 60% of Reps Achieved in 60 seconds
Minute 3 - Rowing x 60% of Calories Achieved in 60 seconds
Minute 4 - Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds
Minute 5 - Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds
Minute 6 - 40 seconds of Front-Leaning Rest

A.

Every 2 minutes, for 12 minutes:
Front Squat
*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 @ 90+%

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 90 seconds, for 15 minutes:
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today's heavy. If you miss, reduce the load and repeat that set.

B.

Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar

Spicy Saturday 🔥

Deviled-ish leggs 😈🦵🏽
Five rounds of

25’ single DB walking lunge 50/35#

25 wall balls 20/14, 10’/9’

25’ single DB walking lunge

25 Russian Swings 70/53

Rest 3 minutes

The Beach is That Way 😎💪🏽

30-25-15

Calories

15-12-9

Strict pull-ups (+C2B strict)

30-25-15

Calories

25-20-15

Hand Release Push ups (+SHSPU)

A.

For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

B.

Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by...
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

A.

Every 2 minutes, for 16 minutes:
Power Clean x 2 reps

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Hang Power Cleans (115/75 lbs)
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)

A.

Every 90 seconds, for 6 minutes:
Squat Jerk x 3 reps

If mobility is an issue - stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

Followed by...

Every 2 minutes, for 12 minutes:
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

B.

Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups OR 30/20 Push-Ups

A.

Every 2 minutes, for 12 minutes:
Power Snatch x 2 reps

B.

For time:
400 Meter Run
40 Kettlebell Swings (24/16 kg)
20 Burpee Box Jump-Overs (24"/20")
400 Meter Run
30 Kettlebell Swings
15 Burpee Box Jump-Overs
400 Meter Run
20 Kettlebell Swings
10 Burpee Box Jump-Overs
400 Meter Run
10 Kettlebell Swings
5 Burpee Box Jump-Overs

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