A.

Every 90 seconds, for 12 minutes:
Push Press + Power Jerk + Split Jerk

*Sets 1-2 = 60-65% of 1-RM Push Press
*Sets 3-4 = 70-75%
*Sets 5-6 = 80-83%
*Sets 7-8 = 85-88%

B.

Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or 8 L-Seated Dumbbell Presses
8 Toes to Bar or 12 V-Ups
12 Kettlebell Swings

Every 6 minutes, for 36 minutes for max load:
500/450 Meter Row
400 Meter Run
3 Squat Snatches or 12 Dumbbell Snatches

Total the load successfully lifted for the three repetitions of each set, then sum all of those loads for your overall score.

In teams of two, alternating complete rounds, complete six (6) rounds each for time of:
15/10 Machine Calories
12 Alternating Pistols
9 Toes to Bar
6 Push Presses (155/105 lbs)
3 Hang Squat Cleans (155/105 lbs)

A.

Every 90 seconds, for 12 minutes:
Push Press + Power Jerk

*Sets 1-2 = 55-60% of 1-RM Push Press
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%

B.

Every 5 minutes, for 20 minutes for times:
15/10 Calories of Assault Bike
12 Toes to Bar
9 Strict Handstand Push-Ups or 12 Dumbbell Push Presses
12 Pull-Ups
15/10 Calories of Assault Bike

A.

Back Squat
Set 1 – 6 reps @ 70%
Set 2 – 6 reps @ 80%
Set 3 – 3 reps @ 85-90%
Set 4 – 2 reps @ 90-95%
Rest 2 minutes between sets

B.

Five rounds for time:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)

A.

Every 90 seconds, for 16 minutes of:
Power Snatch + Snatch

Begin set one at 60% and build to a heavy

B.

Three rounds for time:
750 Meter Row or Ski
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Dumbbell Box Step-Overs (24"/20"; 50/35 lb DB)

A.

For time:
15/10 Calorie Assault Bike
30 Russian Kettlebell Swings (24/16kg)
15/10 Calorie Assault Bike

Rest 2 minutes followed by…

15/10 Calorie Row
50 Double Unders
15/10 Calorie Row

Rest 2 minutes and repeat for 4 sets total

B.

Accumulate:
50 Alternating Leg V-Ups

Followed by…

Three sets of:
30 second Hollow Hold
30-60 second Tuck Hold
Rest as needed

A.

Every 90 seconds, for 12 minutes of:
Power Clean + Front Squat

Begin set one at 60% and build to a heavy

B.

Workout of the Month

For time:
75/50 Calories of Assault Bike

Immediately followed by…

Five rounds of:
5 Power Cleans (135/95 lbs)
10 Back Squats

***Open to All***
1st Saturday Community Workout

In teams of two, complete 3 rounds for time of:

30 Burpee Box Jump Overs

50 Kettlebell Swings (24/16 kg)

30 Chest to Bar Pull-ups

50 AB Mat Sit Ups

A.

Every 2 minutes, for 10 minutes of:
Bench Press
Set 1 - 5 reps @ 70-75%
Set 2 - 3 reps @ 80%
Set 3 - 1 reps @ 85%
Set 4 - 3 reps @ 87%
Set 5 - 2 reps @ 90%

Rest 2 minutes, and then...

Every 3 minutes, for 6 minutes:
Bench Press
Set 6 - 1 rep @ 95%
Set 7 - 1 rep @ 101+%

B.

Three rounds for time of:
500/450 Meter Row
20 Burpees Over the ERG
400 Meter Run

A.

Every 2:30, for 15 minutes of:
Power Clean + Front Squat + Hang Clean

Start at approximately 65-70% of your 1-RM Clean and build from there over the course of the 6 sets.

B.

Every 4 minutes, for 20 minutes for times:
30/22 Machine Calories
30 Single-Arm Kettlebell Snatches*

*Partition the reps between arms however you'd like. If you're not comfortable with the kettlebell snatch, use a dumbbell and perform a hang snatch - passing the dumbbell below the waist to start each rep and finishing overhead.

A.

Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups OR L-Sit Dumbbell Press

B.

Every 2 minutes, for 18 minutes of:
Station 1 - Barbell Hip Thrust x 6 reps @ 21X1
Station 2 - Band Pull-Aparts x 30 reps @ 1010
Station 3 - L-Sit x 60 seconds (accumulated time).

Every 5 minutes, complete the following in teams of two for times:
*Station 1 - 800 Meter Relay Run (400m each)
*Station 2 - 1000 Meter Relay Row or Ski Erg (500m each)
*Station 3 - 800 Meter Relay Run (400m each)
*Station 4 - 100 Meters of Walking Lunges with Kettlebell (24/16 kg KB - partition between partners as needed)
*Station 5 - 800 Meter Relay Run (400m each)
*Station 6 - 80 Burpee Broad Jumps (3' Minimum - alternate every jump)
*Station 7 - 800 Meter Relay Run (400m each)
*Station 8 - 1000 Meter Relay Row or Ski Erg (500m each)

A.

Every 2 minutes, for 16 minutes:
Back Squat
*Set 1 - 5 reps @ 70-74% of 1-RM
*Set 2 - 5 reps @ 75-79%
*Set 3 - 3 reps @ 80-84%
*Set 4 - 2 reps @ 85-89%
*Set 5 - 2 reps @ 90-94%
*Sets 6-8 - 1 rep @ 95+%

B.

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Machine Calories
20 Alternating Pistols OR Alternating Cossack Squats
10 Toes to Bar

Teams of two complete the following for time:
*Station 1 - 800 Meter Run and 1000/800 Meter Row
*Station 2 - 800 Meter Run and 40 Burpee Box Jump-Overs
*Station 3 - 800 Meter Run and 50/40 Calories of Assault Bike
*Station 4 - 800 Meter Run and 75 Wall Ball Shots

Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.

A.
Five sets of:
Deadlift x 6-8 reps @ 21X1
Rest as needed

A good goal for loading would be 65-70% of your 1-RM Deadlift.

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry (55/35 lbs)
100-Meter Farmer’s Carry (55/35 lbs)

A.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders

A.

Five sets of:
Back Squat x 2 reps @ 90+%
Rest 2 minutes

B.

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs) OR Kettlebell Front Squats
25 Burpee Box Jump-Overs (24"/20")

Barbell should start from the ground.

A.

Every 2 minutes, for 20 minutes:
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

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

B.

Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups OR Max Reps of Dumbbell Push Press

Rest 2 minutes, and repeat for a total of three (3) sets.

A.

Every 2 minutes, for 12 minutes:

Power Clean + Clean

B.

Every 6 minutes, for 30 minutes for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs)