A.

Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

B.

Every 4 minutes, for 16 minutes for times:
25/18 Machine Calories of choice
10 Power Snatches (135/95 lbs)

A.
Every 2:30 minutes, for 15 minutes:
Shoulder Press x 2-3 reps @ 20X1

B.
For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 Burpees

*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. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

A.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

B.
Every 90 seconds, for 12 minutes
Station 1 – 60 seconds of Barbell Hip Thrusts @ 20X1
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – 60 seconds of Ab-Wheel Roll-Outs @ 3011

In teams of 2

Every 3 minutes starting at 0:00 until you reach 150/120 cals bike

10 clean and jerks ( total) 135/95

Max cal bike

When you reach 150/120cals

Every 3 minutes until you reach 150/120 Cals rowing:

14 front squats (total) 135/95

Max cal row

Coaching note: If a team finishes the 150 cals in the middle of a round, they rest until the start of the next 3 minute round.

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24"/20")

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Rowing
20 Kettlebell Swings

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 12 minutes of:
400 Meter Run
20 Alternating Pistols or Cossack Squats

A.

Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

B.

For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips

A.

Every 90 seconds, for 12 minutes:
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
(perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both)

B.

Every 4 minutes, for 20 minutes for times:
400 Meter Run
10 Toes to Bar
10 Hang Power Snatches (115/75 lbs)

Complete as many rounds and reps as possible in 30 minutes of:
30/22 Calories of Assault Bike, Ski Erg or Rowing
30 Double-Unders
30 Push Presses (95/65 lbs)
30 Alternating Back Rack Lunges (95/65 lbs)
30 Push-Ups

A.
Every 3:00, for 15 minutes of:
Back Squat

*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – Max Reps @ 78-80%
(allow only one full breath cycle at the top of each rep)

B.
Three rounds for time of:
20 Pull-Ups
20 Front Squats (135/95 lbs)
400 Meter Run

4 rounds

400m run

10 hang squat cleans (115/85)

Rest 4 mins

5 Rounds

20 wallballs

12/10 cal bike

Every 5 minutes, for 30 minutes for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')

A.

Every 90 seconds, for 12 minutes:
High Hang Snatch + Hang Snatch @ 70-75% of 1-RM Snatch

Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/75 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
...and so on, following the pattern for 10 minutes.

A.

Take 20 minutes to build to today's 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up - no bounce out of the bottom.

B.

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

A.

Every 3 minutes, for 15 minutes:
Shoulder Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.

B.

Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Alternating Dumbbell Snatches (50/35 lbs)

A.

Every 90 seconds, for 12 minutes:
Hang Clean (above knee) + Hang Clean (below knee) @ 70-75% of 1-RM Clean

B.

Against a 3:30-minute running clock...
400 Meter Run
6/4 Ring Muscle-Ups or 12 Chest-to-Bar Pull-Ups or Pull-Ups
Max Reps of Power Cleans (155/105 lbs)

Rest 90 seconds, and complete a total of FIVE sets. Please note the number of repetitions of power cleans achieved in each of the five sets.

Come join us for an Open Community Workout tomorrow at 9 AM. All skill levels are welcome as we look to get in a great workout before we enjoy the weekend festivities.

For time:

400m run

Round 1

25 push-ups

Round 2

50 sit ups

25 push-ups

Round 3

75 air squats

50 sit-ups

25 push-ups

Round 4

100 lunges

75 air squats

50 sit-ups

25 push-ups

400m run

Every 12 minutes, for 36 minutes for times:
50/35 Calories of Assault Bike or Row
40 Double-Unders
30 Dumbbell Front Squats (50/35 lbs)
20 Dumbbell Push Presses (50/35 lbs)
800 Meter Run

A.

Five sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes

Note the tempo - you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight.

B.

For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)

A.

Every 2 minutes, for 10 minutes of:
Snatch x 1.1

B.

Five rounds for time of:
400 Meter Run
20 Burpees
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)

A.

Every 2:30, for 15 minutes of:
Back Squat

*Set 1 - 5 reps @ 70% of 1-RM
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 90%
*Set 4 - 3 reps @ 85%
*Set 5 - 5 reps @ 80%
*Set 6 - Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)

B.

In teams of two, complete 6 sets each for time of:
20/15 Machine Calories*

*The team member on the Machine cannot be working to accumulate calories unless their partner is holding a perfect prone plank position - hands separated in line with shoulders, body in perfect line from ears to shoulders to hips to ankles.

Time Cap = 24:00