A.

Every 2:30 minutes, for 15 minutes:
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85-87.5%

B.

For time:
50/35 Calories of Assault Bike
50 Bar Facing Burpees
800 Meter Run

Workout of the Month

Ten rounds for time of:
200 Meter Run
4 Pull-Ups
6 Wall Ball Shots (20/14 lbs)
8 Box Jump Overs (24/20″)
6 Wall Ball Shots (20/14lbs)
4 Pull-Ups
Rest 60 seconds

Record total time including 60 seconds of rest

A.

Every 3 minutes, for 12 minutes of:
Speed Deadlifts x 12 reps @ 40% of 1-RM

Stand with the bar as fast as you can. Lower the bar to a dead-stop and repeat for all reps.

B.

Five rounds for time:
400 Meter Run
12 Hang Power Cleans (95/65 lbs)
12 Alternating Reverse Lunges (95/65 lbs)

A.

Every 2:30 minutes, for 20 minutes:
Power Clean + Jerk + Clean & Jerk

Build to today's heavy.

B.

Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (95/65 lbs)
Rest 2 minutes

Note your calories and reps achieved in each set, then sum them for your total score.

Saturday Partner Workout

8 rounds( Alternate Rounds)

12 thrusters (95/65)

12 lateral burpees

400M Run(Together)

6 rounds

9 thrusters (115/75)

9 bar facing burpees

400 M Run (Together)

4 rounds

6 thrusters (135/95)

6 Burpee Box Jump Overs

A.

Every 2 minutes, for 10 minutes for times of:
Snatch + Overhead Squat

B.

Every 8 minutes, for 32 minutes for times of:
500 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch

A.

Every 3 minutes, for 15 minutes:
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85%

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Bar-Facing Burpees
10 Front Squats (135/95 lbs)

A.

Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 2-3 minutes

B.

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side - 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side - 55/35 lbs)
15 Toes to Bar

*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.

A.

Every 2 minutes, for 18 minutes:
Station 1: Muscle-Ups x Max Reps in 45 seconds OR Stationary Dips x 10-12 reps @ 2111
Station 2: Handstand Walk x 10 meters OR Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)

B.

Every minute, on the minute, for 16 minutes for Max Reps/Cals:
Minute 1 - Rowing (for calories)
Minute 2 - Strict Handstand Push-Ups
Minute 3 - Bar Muscle-Ups or Strict Pull-Ups/Ring Rows
Minute 4 - 45-Second Hollow Body Hold

A.

Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift
Rest as needed

B.

Three rounds for time of:
30/22 Calories of Assault Bike/Rowing
10 Dumbbell Devil's Presses (50/35 lbs)

In teams of two, with only one partner working at a time, complete the following for time:
12 Rounds of “DT”
24 Rounds of “Cindy”
3600 Meter Row

Team members can partition how they see fit.

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