A.

Every 2:30, for 15 minutes of:
Front Squat x 1.1
(rest 5-10 seconds between singles)

Use at least 5% more than used for your heaviest loads last week.

B.

For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer's Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer's Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer's Carry

A.

Every 10 minutes, for 30 minutes for times of:
500 Meter Row
20 Burpee Box Jump-Overs (24"/20")
30/20 Calories of Assault Bike
400 Meter Run

B.

Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
L-Sit Hold x 30-45 seconds (accumulated)
Rest 45 seconds

A.

Bench Press
*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 75%
*Set 3 - 1 rep @ 80%
*Set 4 - 5 reps @ 75%
*Set 5 - 3 reps @ 80%
*Set 6 - 1 rep @ 85%
*Set 7 - 5 reps @ 80%
*Set 8 - 3 reps @ 85%
*Set 9 - 1 rep @ 90%
Rest exactly 2 minutes between sets.

B.

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side - 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side - 55/35 lbs)
15 Ring Dips (or Stationary Dips)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

A.

Every 2 minutes, for 16 minutes of:
Slow Pull Snatch x 2 reps

For the slow pull snatch, the barbell should be lifted at half speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

B.

For time:
24 Bar-Facing Burpees
12 Power Snatches (115-135/75-95 lbs)
18 Bar-Facing Burpees
9 Power Snatches
12 Bar-Facing Burpees
6 Power Snatches

A.

Four 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

B.

For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 kg)
50 Walking Lunges with DB/KB Farmer's Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24"/20")

30 minute Emom

Minute 1- 15-20/10-15 cal bike

Minute 2- 20-25 wall balls

Minute 3- 250/200m row

Minute 4- 10-15 devils press

Minute 5- Rest

A.

Every 2 minutes, for 16 minutes of:
Snatch + Snatch from 2" Below the Knee

B.

Three rounds for time of:
800 Meter Run
10 Overhead Squats (115-155/75-105 lbs)
15 Bar Facing Burpees
20 Toes to Bar

A.

Every 4 minutes, for 24 minutes:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.

Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)
60 Double-Unders

A.

Every 2 minutes, for 16 minutes of:
Clean from 2" Below the Knee + Jerk
(pause for 2 seconds at 2" below the knee, and clean from the position, followed by a jerk)

Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.

Three rounds for time of:
40 Air Squats
30 Kettlebell or Dumbbell Snatches (switch arms every 10 reps)
20 Push-Ups

Every 4 minutes, for 32 minutes for total load:
400 Meter Run
8 Shoulder to Overhead

The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.

A.

Five sets of:
Front Squat x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed

B.

For time:
50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs (50/35 lb DBs)

In teams of 2, complete 3 rounds for time of:

400m Run (together)

40 Burpees

60 Dumbbell Snatches (50/35 lbs)

80/60 Calorie Row or Bike

A.

Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

B.

For time:
1000 Meter Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups

OR

For time:
500 Meter Row
15 Strict Pull-Ups
60 Russian Kettlebell Swings
15 Strict Pull-Ups
500 Meter Row

A.

Every 3 minutes, for 15 minutes:
Bench Press x 5 reps @ 75-80%

B.

For time:
800 Meter Run
40 Strict Handstand Push-Ups or L-Seated Dumbbell Press
40 Dips or Push-Ups
800 Meter Run

A.

Five sets of:
Front Squat x 2 reps
Rest as needed

Build over the course of the five sets to today's heavy double.

B.

For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

A.

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

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.

Against a 3-minute running clock...
30/20 Calories of Assault Bike or Rowing
Max Reps of Burpees to Target 6" Above Standing Reach
Rest 3 minutes, and repeat for a total of three (3) sets.

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.