Community Partner Workout - OPEN TO ALL

RX
20 rounds (You go, I go)
8 wallballs (20/14)
8 DB Snatches (50/35)

Rest 3 Minutes

Partition as you like
90 burpee box overs
100/80 cal assault bike

Scaled
20 rounds (You go, I go)

8 goblet or air squats
8 DB snatches

Rest 3 Minutes

Partition as you like
90 burpees
100/ 80 calories rowing

A.

Every 3 minutes, for 15 minutes:
Back Squat
*Set 1 - 4 reps @ 70%
*Set 2 - 3 reps @ 80%
*Set 3 - 2 reps @ 85%
*Set 4 - 1 rep @ 88%
*Set 5 - 1 rep @ 92%

Then rest two minutes before starting...

Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%

B.

For time:
100/70 Calorie Row
80 Double-Unders
60 Wall Ball Shots (20/14 lbs)
40 Burpees to 6” Touch
20 Chest to Bar Pull-Ups

For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Box Jumps (24"/20")
800 Meter Run
40 Push-Ups
800 Meter Run
800 Meter Row or Ski Erg

A.

Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 3 reps @ 70-75%
*Set 3 - 2 reps @ 75-80%
*Set 4 - 2 reps @ 80-85%
*Set 5 - 1 reps @ 85-90%
*Set 6 - Max Reps @ 80%
*Set 7 - Max Reps @ 70%
Rest as needed

B.

Against a 4-minute running clock...
20/15 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups OR 10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 4 minutes, and repeat for a total of three (3) sets.

Every 5 minutes, for 30 minutes for times:
*Station 1 - 1000 Meter Row
*Station 2 - Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer's Carry (24/16 kg KBs)

A.

Every 2 minutes, for 6 minutes::
Hang Snatch x 1 rep @ 80+%

followed by...

Every 2 minutes, for 10 minutes:
Snatch x 2 reps @ 85+%

Build to today's heavy double. Drop and reset between reps.

B.

Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

Complete as many rounds and reps as possible in 8 minutes of:
15 Box Jumps (24"/20")
15 Push Presses (95/65 lbs)

Rest 2 minutes, and when the running clock reaches 10:00...

Complete as many rounds and reps as possible in 8 minutes of:
5 Devil's Presses (50/35 lb DBs)
15 Air Squats

Rest 2 minutes, and when the running clock reaches 20:00...

Complete as many rounds and reps as possible in 8 minutes of:
10 Push-Ups
20 Kettlebell Sumo Deadlifts

For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Hollow Body Hold

Rest 4 minutes until the running clock reaches 15:00, and then...

Every minute, on the minute, for 20 minutes of:
Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 - Wall Ball Shots x 60% of Reps Achieved in 60 seconds
Minute 3 - Rowing x 60% of Calories Achieved in 60 seconds
Minute 4 - Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds
Minute 5 - 40 seconds of Hollow Body Hold

A.

Every 2 minutes, for 10 minutes:
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

B.

For time:
40/30 Calories of Assault Bike
30 Ground to Overhead (75/55 lbs)
20 Bar-Facing Burpees
400 Meter Run
20 Bar-Facing Burpees
30 Ground to Overhead (75/55 lbs)
40/30 Calories of Assault Bike

A.

For time:
1000 Meter Row

immediately followed by...

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by...

800 Meter Run

B.

Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo - don't pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets

A.

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

B.

Every 10 minutes, for 40 minutes for times:
50/40 Calories of Assault Bike or Bike Erg
20 Dumbbell Box Step-Ups (50/35 lb DBs)
10 Wall Walks

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

OR

Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups
16 Kettlebell Swings

B.

Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer's Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil's Presses (50/35 lb DBs)

A.

Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 2 reps @ 70-75%
*Set 3 - 3 reps @ 75-80%
*Set 4 - 6 reps @ 80+%
*Set 5 - 6 reps @ 80+%
*Set 6 - 6 reps @ 80+%
Rest as needed

The goal is to perform sets 4-6 at 4-5% more than you used for last week's set of 8 reps.

B.

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Bench Press (Bodyweight/ 3/4 Bodyweight) OR Dumbbell Bench Press
Strict Pull-Ups

A.

Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Every 4 minutes, for 32 minutes for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

A.

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

B.

Complete as many rounds and reps as possible in 30 minutes of:
50/40 Calories of Assault Bike
25 Burpee Box Jump-Overs (24"/20")
50/40 Calories of Rowing
15 Devil's Presses (50/35 lbs)
30 Dumbbell Push Presses (50/35 lbs)

A.

Every minute, on the minute, for 20 minutes (4 sets):
Station 1 - Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 - Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 - Strict Handstand Push-Ups x Max Reps in 30 seconds
Station 4 - Front-Leaning Rest on Rings x 40 seconds
Station 5 - Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011

B.

For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

OR

For time:
75 Wall Ball Shots
50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
50 Wall Ball Shots
25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
25 Wall Ball Shots

Five rounds for time:
400 Meter Run
20/15 Calories of Assault Bike
15 Toes to Bar
400 Meter Run
40 Air Squats

Time Cap = 40:00 Minutes