A.

Every 3 minutes, for 15 minutes:
Bench Press x 7 reps @ 65-70%

B.

Five rounds for time:
20/15 Calories of Assault Bike 
12 Toes to Bar 
12 Stationary or Ring Dips
12 Push-Ups

A.

Every 90 seconds, for 15 minutes:
Clean Lift-off + Power Clean + Hang Clean

B.

Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24"/20" - step-down from top)
10 Strict Pull-Ups

A.

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 reps @ 21X1
Station 2 - Band Pull-Aparts x 30 reps @ 1010
Station 3 - L-Sit OR Hollow Hold x 60 seconds (accumulated time)

Spicy Saturday 🌶

Four rounds total for time:

Alternate movements with a partner

1 - 15/12 Calorie Row OR 12/10 Calorie Bike

2 - 10 Deadlifts (225/155 lbs)

3 - 30 sit-ups

4 - 15 Pull-Ups

5 - 50’ DB Bear Crawl (50/35 lbs)

OR 25’ HS Walk

Cash Out:

100 Calorie Row 80 Calorie Bike

10 Burpees every switch out

*Burpees can be done while partner is rowing/biking

Every 7 minutes, for 28 minutes for times of:
300/250 Meter Row
50 Double-Unders
50 Air Squats
25 Push-Ups

In teams of two, perform the following for time:
800 Meter Run (together)

immediately followed by...ten rounds, alternating each movement, of...

10 Dumbbell Hang "Clusters"
10 Burpees
10 Chest to Bar Pull-Ups OR Pull-Ups OR Ring Rows

immediately followed by...

800 Meter Run (together)

(Partner A performs 10 hang "Clusters"; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang "Clusters"; etc…. A "Cluster" is a Clean into a Thruster)

A.

Every 2 minutes, for 16 minutes of:
Push Jerk + Split Jerk

Build over the course of the 8 reps to today's heavy.

B.

Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24"/20")
60 seconds of Strict Handstand Push-Ups
60 seconds of Strict Stationary Dips
60 seconds of Strict Pull-Ups
Rest 60 seconds

A.

Back Squat
*Set 1 - 5 reps @ 75%
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 85%
*Set 4 - 5 reps @ 80%
*Set 5 - 3 reps @ 85%
*Set 6 - 1 rep @ 90%
*Set 7 - 5 reps @ 85%
*Set 8 - 3 reps @ 90%
*Set 9 - 1 rep @ 95%
Rest as needed between sets.

B.

Rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Bar-Facing Burpees

OR

Rounds of 15, 12 and 9 reps for time of:
Dumbbell Thrusters (heavy!)
Burpees over Dumbbells

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

Spicy Saturday 🌶

With a Partner For Time:

250 Wall Balls (20#/14#, 10’/9’)

One Partner works while other partner does a Deadlift Hold

(225/155#)

Then:

150 Pull-ups

One Partner works while other partner holds a front rack position

(185/125#)

Then:

100 Shoulder to Overhead (135/95#)

One Partner works while other partner does a Handstand Hold

A.

Back Squat
*Set 1 - 5 reps @ 65-70%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 85-90%
*Set 4 - 6 reps @ 80%
*Set 5 - 6 reps @ 80%
*Set 6 - 6 rep @ 80%
Rest 2-3 minutes between sets.

B.

"Jackie" 

For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Four rounds for time of:
400 Meter Run
12 Kettlebell Swings
12 Toes to Bar
400 Meter Run
12 Dumbbell Devil's Presses

A.

Every 2 minutes, for 20 minutes:
Power Clean + Front Squat + Hang Clean

B.

"Strict JT"

Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

OR

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Push Presses
10 Push-Ups
20 Mountain Climbers

Five rounds for time:
500/400 Meter Row
21 Wall Ball Shots (20/14 lbs)
15 Box Jumps - Step Down (24”/20")
9 Deadlifts (275-225/185-155 lbs)

A.

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

Build from approximately 70% to today's heavy. If you miss, reduce the load and repeat that set.

B.

Four rounds for time of:
400 Meter Run
200-Foot Walking Lunges with KB/DB Farmer's Carry (24/16 kg)

Spicy Saturday 💃🏽

Four rounds for time of:

5 DB Devils Press (50/35 lbs)

15 Burpee Box Jump Overs

10 DB Thrusters

10 DB Box Step Overs

15 DB Squats

5 DB Burpee Box Step Overs

A.

Every 2 minutes, for 16 minutes:
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today's heavy. If you miss, reduce the load and repeat that set.

B.

Ten rounds for time of:
3 Ground to Overhead (135/95 lbs)
3 Bar-Facing Burpees

A.

Every 2 minutes and 30 seconds, for 15 minutes of:
Strict Press
Set 1 - 5 reps @ 75%
Set 2 - 3 reps @ 80%
Set 3 - 1 reps @ 85%
Set 4 - 3 reps @ 87%
Set 5 - 2 reps @ 90%
Set 6 - 1 rep @ 95%

Immediately followed by...

Every 2 minutes, for 4 minutes of:
Strict Press x 8 reps @ 80%

B.

Four rounds for time of:
400 Meter Run
20 Thrusters (75/55 lbs)
15 Toes to Bar
10 Dumbbell Box Step-Overs (50/35 lbs; 20" box)

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Alternating Hang Dumbbell Snatches
Station 3 – 30 seconds of Double-Unders
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes for times of:
-Number of calories completed during 30 second max effort
-Number of DB Snatches completed during 30 second max effort
-Number of Double-Unders completed during 30 second max effort

A.
Bench Press
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 75%
*Set 3: 1 rep @ 80-85%
*Set 4: 5 reps @ 70-75%
*Set 5: 5 reps @ 70-75%
*Set 6: 5 reps @ 70-75%
*Set 7: 5 reps @ 70-75%
Rest exactly 2 minutes between sets.

B.

Every 3 minutes, for 15 minutes for times:
21/15 Calorie Assault Bike or Row
15 Double Dumbbell Squats (50/35 lbs)
9 Double Dumbbell Push Press (50/35 lbs)