A.

Every 90 seconds, for 15 minutes:
Clean x 1 rep

B.

Every 12 minutes, for 24 minutes for times:
1000 Meter Row
20 Burpees Over the Erg
10 Strict Pull-Ups
400 Meter Run
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Single-Arm Dumbbell Overhead Squats OR Goblet Squats (50/35 lbs)

A.

Every 3 minutes, for 15 minutes:
Bench Press x 7 reps @ 67-73%

B.

Five rounds for time of:
40 Double-Unders
10 Push Presses (135/95 lbs)
10 Toes to Bar

For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike or Rowing
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run

A.

Every 2 minutes, for 20 minutes:
Snatch x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

B.

For time:
30 Chest-to-Bar Pull-Ups or Pull-Ups
15 Overhead Squats (135/95 lbs)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats
10 Chest-to-Bar Pull-Ups
5 Overhead Squats

COMMUNITY WORKOUT AT 9AM
All are welcome and open to all levels

In teams of two, complete for time:
Every 2 minutes, both partners will complete the buy-in

Buy In: 50 Double-Unders or 50 Single-Unders
100 Hang Clusters (95/65 lbs) or Dumbbells

Buy In: 10 Toes-to-Bar or 20 Sit-Ups
200 Burpees to 6” Touch

Buy In: 15 Kettlebell Swings
3000 Meter Row or 2400 Meter Run (buy in after each 400 Meters)

A.

In 20 minutes, build to a 3-RM Back Squat

B.

For time:
800 Meter Run
150 Air Squats
800 Meter Run

OR

Four rounds for time of:
400 Meter Run
35 Air Squats

A.

Every 90 seconds, for 15 minutes:
2 Snatch Lift-Offs + Snatch from 2" Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2" below the knee)

B.

Every 10 minutes, for 20 minutes for times:
1000/800 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs) OR 30 Kettlebell Swings

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