A.
Barbell Cycling Conditioning Primer (Optional but Recommended)
For time:
25 Bar-Facing Burpees
25 Ground to Overhead (75/55 lbs)

* If you are newer to barbell cycling techniques – then instead – spend some time practicing your squat cleans to find a good rhythm for the workout.

B.
“Badger”
Three rounds for time of:
30 Squats Cleans (95/65 lbs)
30 Pull-Ups
800 Meter Run

Spicy Saturday 🌶

400 m run/500 m row(Partner 1 RUNS, Partner 2 ROWS)

40 Snatches (75/55#)

400 m run/500 m row (Partner 1 ROWS, Partner 2 RUNS)

40 burpees over bar

400 m run/500 m row

20 strict pull-ups

400 m run/500 m row

40 Snatches

400 m run/500 m row

40 burpees over bar

400 m run/500 m row

20 strict pull-ups

A.

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)

B.

Every 2 minutes, for 18 minutes:
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Alternating Dumbbell Row x 10 reps each
Station 3 – Farmer’s Carry x 100 Meters

C.

Every 4 minutes, for 12 minutes:
Dumbbell Bench Press x 6 reps @ 20X1
Dumbbell Floor Press x 12 reps @ 20X1
Dumbbell Death March x 18 reps @ 3011

Go as heavy as possible on the dumbbell, and use the same dumbbells for all three movements, transitioning from one to the next with as little rest as possible.

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