A.

Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings

B.

Every minutes, on the minute, for 16 minutes of:
Station 1 - Waiter's Carry (Left) x 40-45 seconds each arm
Station 2 - Waiter's Carry (Right) x 40-45 seconds
Station 3 - Copenhagen Side Plank (Left) x 40-45 seconds
Station 4 - Copenhagen Side Plank (Right) x 40-45 seconds

A.

Every 2 minutes, for 12 minutes:
Hang Snatch from Mid-Thigh + Snatch @ 80-85% of 1-RM Snatch

B.

Against a 5-minute running clock...
20/15 Calories of Assault Bike
400 Meter Run
Max Reps of Burpee Box Jump-Overs in remaining time

Rest 2 minutes, and repeat for a total of THREE sets

A.

Every 2 minutes, for 16 minutes:
Split Jerk x 3 reps

*Sets 1-3 = @ 70% of 1-RM Jerk
*Sets 4-6 = @ 75
*Sets 7-8 = @ 80%

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups

A.

Every 2 minutes, for 14 minutes:
Hang Clean from Below Knee + Clean @ 80-85% of 1-RM Clean

B.

Three rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
15 Toes to Bar

A.

Take 20 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B.

Workout of the Month

For Time:
20 Power Cleans (115/75 lbs)
500 Meter Row
15 Power Snatches
500 Meter Row
10 Squat Cleans
500 Meter Row
5 Squat Snatches
500 Meter Row

Partner Workout( all work is shared)

2000/1800m row

30 rounds

4 Push-ups

8 sit-ups

12 air squats

1600m run

A.

Every 2 minutes, for 20 minutes of:
Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.

B.

For time:
60 Calories of Rowing
30 Ground to Overhead (135/95 lbs)
15 Burpee Pull-Ups

A.

Every 2 minutes, for 20 minutes of:
Snatch

Start around 70% of your 1-RM Snatch and build over the course of the 10 sets to something heavy for today.

B.

Four rounds for time of:
400 Meter Run
10 Strict Handstand Push-Ups or L-Sit Press
15 Toes to Bar

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