Every 5 minutes, for 40 minutes for time of:
*Station 1:
1000 Meter Row or Ski

*Station 2:
Four rounds for time of:
3 Wall Walks
12 Jumping Lunges

A.

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

*Set 1 - 6 reps @ 70% of 1-RM
*Set 2 - 6 reps @ 80%
*Set 3 - 3 reps @ 90%
*Set 4 - 2 reps @ 95%
*Set 5 - Max Reps @ 85%

B.

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24"/20")

Barbell should start from the ground.

A.
Take 20 minutes to build to today’s 1RM Shoulder Press.

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

30 Minute Partner AMRAP

2000/1800m row (buy in)

100 cleans 95/65

75 push press (75/55)

50 thrusters (45/35)

25 burpees

A.

Every 3:00, for 12 minutes of:
Back Squat

*Set 1 - 8 reps @ 65% of 1-RM
*Set 2 - 6 reps @ 75%
*Set 3 - 4 reps @ 85%
*Set 5 - Max Reps @ 80%

B.

”Workout of the Month”

6 sets, against a 2:30 minute clock for max Down-Ups:
250/200 Meter Row
15/10 Calorie Assault Bike
Max Down Ups
Rest 90 seconds

Complete as many rounds and reps as possible in 40 minutes of:
40/30 Calories of Assault Bike
40 Double-Unders
40 Kettlebell Swings
40/30 Calories of Rowing or Ski Erg
40 Double-Unders
20 Plyo Push-Ups to Plate

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)