A.

Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today's 3-RM.

B.

Five rounds for time of:
12 Alternating Pistols OR or Cossack Squats
9 Dumbbell Push Presses (50/35 lbs)
6 Burpee Box Jump-Overs (24"/20")

A.

For time:
1200 Meter Run
60 Alternating Dumbbell Snatches (50/35 lbs)
30 Pull-Ups
800 Meter Run
40 Alternating Dumbbell Snatches
20 Pull-Ups
400 Meter Run
20 Alternating Dumbbell Snatches
10 Pull-Ups

B.

Every minute, on the minute, for 12 minutes of:
Station 1: 40 seconds of Flutter Kicks
Station 2: 40 seconds of Side Plank (right)
Station 3: 40 seconds of Side Plank (left)
Station 4: 40 seconds of Russian Twists

Every 5 minutes, for 40 minutes for times:
*Station 1 - 1000 Meter Row
*Station 2 - 60 Barbell Thrusters (20/15 kg)
*Station 3 - 800 Meter Run
*Station 4 - 30 Bar Muscle-Ups or 30 Strict Pull-Ups

A.

Every minute, on the minute, for 10 minutes of:

Power Clean x 2-3

B.

Every 5 minutes, for 25 minutes for times:
24/18 Calories of Assault Bike
6 Devil's Presses (50/35 lb DBs)
12 Walking Lunges with Dumbbell Farmer's Carry (50/35 lb DBs)

Every 9 minutes, for 36 minutes for times:
800 Meter Run
12 Burpee Broad Jumps (4'/3')
6 Ring Muscle-Ups or 12 Ring Dips
3 Wall Walks

Athletes should be getting at least 2 minutes of rest between sets, so please adjust the distance or repetitions to ensure the intended stimulus of this session.

A.

Every 3 minutes, for 15 minutes of:
Front Squat x 5 reps @ 32X1

Start at 60-65% and build to complete the final 2-3 sets at above 70% of your 1-RM Front Squat.

B.

For time:
25 Pull-Ups
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups

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