A.

Every 3 minutes, for 18 minutes:
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 80-85%

B.

Every 5 minutes, for 15 minutes for times:
40 Calories of Rowing
20 Back Squats (135/95 lbs)

A.

Every 90 seconds, for 18 minutes:
Station 1 – Seated Overhead Press x 12-15 reps @ 2111
Station 2 – Farmer’s Carry x 60 seconds
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 30-40 seconds each side

B.

Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Assault Bike/Rowing
15 Kettlebell Swings
15 Push Presses (115/75 lbs)

A.

Every 2 minutes, for 20 minutes:
Hang Clean x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

B.

Three rounds for time of:
800 Meter Run
15 Dumbbell Squat Cleans
21 Burpees

A.

Three sets of:
Deadlift x 8 reps @ 70% of 1-RM Deadlift
Rest as needed

B.

Every minute, on the minute, for 20 minutes:
Station 1 - 40-60 Double-Unders
Station 2 - 30 Kettlebell Sumo Deadlifts
Station 3 - 10-15 Toes to Bar
Station 4 - 6-10 Strict Handstand Push-Ups

A.

Every 2 minutes, for 20 minutes:
Snatch x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

B.

“Nancy”

Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

30-20-10

Calories

Wallballs

Toes to Bar

Rest 4 minutes

10-20-30

Calories

Wallballs

Toes To Bar

With remaining time build to a Heavy Squat Clean

Timecap= 35 Minutes

For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run

A.

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

B.

Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

A.

Every 2 minutes, for 20 minutes:
Split Jerk w/ 2second pause in dip & 2second pause in catch x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

B .

Three sets for max calories/reps:
60 seconds of Assault Bike
60 seconds of Strict Handstand Push-Ups OR Push-Ups
Rest 60 seconds

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