A.

Every 2 minutes, for 20 minutes:
Clean x 1.1 reps
(rest 10 seconds between singles)

B.

For time:
1000/800 Meter Row
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

A.

Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

B.

For time:
1200 Meter Run
30 Burpees to Target (touch your pull-up bar)
30 Pull-Ups
800 Meter Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
400 Meter Run
10 Burpees to Target
10 Bar Muscle-Ups or Strict Pull-Ups

Partner Workout for Time

2 Rounds

1000m Row or 800m Run (Together)

100 Front squats (105/75 lbs)

100 Wall Balls

100 Deadlifts

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