A.

Every 90 seconds, for 9 minutes:
Halting Clean Deadlift + Clean + Jerk
(Perform a Clean Pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk)


*Sets 1-4 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 75-80% of 1-RM Clean & Jerk

Immediately followed by...

Every minute, on the minute, for 4 minutes:
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk

B.

For time:
15 Ground to Overhead (135/95 lbs)
30 Toes to Bar
12 Ground to Overhead
24 Toes to Bar
9 Ground to Overhead
18 Toes to Bar

A.

Every 3 minutes, for 15 minutes:
Back Squat
*Sets 1-3: 4 reps @ 80%
*Sets 4-5: 8 reps @ 70%

B.

Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets

In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by...
20 rounds (partners alternating full rounds) of...
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by...
1600 Meter Relay Run (alternating 400 meters)

A.

Every 3 minutes, for 15 minutes:
Back Squat

*Sets 1-3: 8 reps @ 65-70%
*Sets 4-5: 4 reps @ 75-80%

B.

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

Barbell should start from the ground.

A.

Every 2 minutes, for 16 minutes:
Clean x 1 rep

*Sets 1-2 = 2 reps @ 70-75%
*Sets 3-4 = 1 rep @ 80-85%
*Sets 5-6 = 1 rep @ 86-90%
*Sets 7-8 = 1 rep @ 91-95%

B.

For time:
1200 Meter Run
60 Pull-Ups
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)

OR

For time:
1200 Meter Run
30 Strict Pull-Ups
30 Dumbbell Box Step-Overs with DBs

A.

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

Immediately followed by...

Every 2 minutes, for 4 minutes of:
Strict Press x 8 reps @ 75%

B.

Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

OR

Three rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
20 V-Ups

A.

Every 2 minutes, for 24 minutes:
Snatch x 1 rep

*Sets 1-2 = 2 reps @ 70-75%
*Sets 3-4 = 1 rep @ 80-85%
*Sets 5-6 = 1 rep @ 86-90%
*Sets 7-8 = 1 rep @ 91-95%
*Sets 9-10 = 1 rep @ 95-99%
*Sets 11-12 = 1 rep @ 101% or more

B.

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

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 - 20/15 Calories of Assault Bike
Station 2 - 10 Devil's Presses (50/35 lb DBs)
Station 3 - 300/250 Meter Row
Station 4 - 20 Walking Lunges with Kettlebell Goblet Hold (24/16 kg)
Station 5 - Rest

Saturday Community Workout

Four rounds of:

90 seconds per station

Station 1

20/15 Calorie Row

Station 2

20-25 Wall Ball Shots

Station 3

20-24 Dumbbell Snatches (50/35 lbs)

Station 4

10 HSPU and 10 Toes to Bar

A.

For time:
400 Meter Run
60 Box Step-Ups (24"/20")
60 Push-Ups
400 Meter Run
60 Push-Ups
60 Box Step-Ups (24"/20")
400 Meter Run

If you have a weighted vest, please wear it for this workout.

B.

Three sets of:
60 Second Elbow Plank
30 Second Right Side Plank
30 Second Left Side Plank

Every 2 minutes, for 12 minutes:
Snatch x 1 rep @ 90-96%

Please take 10-15 minutes to build to at least 85% before starting your six sets at 90% or more.

B.

For time:
500 Meter Row
25 Overhead Squats (95/65 lbs)
25 Chest-to-Bar Pull-Ups
25 Overhead Squats (95/65 lbs)
500 Meter Row

A.

Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.

Four rounds for time of:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs)

A.

Every 2 minutes, for 12 minutes:
Clean x 1 rep @ 90-96%

Please take 10-15 minutes to build to at least 85% before starting your six sets at 90% or more.

B.

For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

A.

Every 2 minutes, for 12 minutes:
Strict Press
*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 75%
*Sets 3-4 - 2 reps @ 80-83%
*Sets 5-6 - 2 reps @ 85-88%

B.

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
15/10 Machine Calories
10 Goblet Squats
5 Strict Handstand Push-Ups OR Dumbbell Press

In teams of two, complete the following for time:
2000 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters (50/35 lbs)
80 Toes to Bar
40 Strict Pull-Ups
20 Wall Walks

Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the run, switch every 400 Meters. Partition the rest of the repetitions however you deem best.

Every 8 minutes, for 32 minutes for times of:
400 Meter Run
16 Burpee Box Jump-Overs (24"/20")
8 Power Snatches
400 Meter Run

Choose a load on the power snatches that can be completed in the first set in 35-45 seconds. If the power snatches start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.

Against a 30-minute running clock...
1500 Meter Row
immediately followed by as many round and reps as possible of...
5 Muscle-Ups
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24/16 kg)
20 Alternating Pistols

OR

Against a 30-minute running clock...
1500 Meter Row
immediately followed by as many round and reps as possible of...
10 Strict Pull-Ups
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
15 Kettlebell Swings
20 Goblet Squats

A.

"The Eagle"
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer's Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You'll repeat this 8 times - 64 total squats and 160-meters of farmer's carry.

Scoring: Load

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds between each leg, then 45 seconds before moving to the dumbbell rows
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 45 seconds between each arm, then 45 seconds before returning to the Bulgarian Split Squats

Every 90 seconds, for 30 minutes for max reps of:
Station 1 - 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Double-Unders
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike (calories)

A.

Every 90 seconds, for 18 minutes:
Station 1 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 - Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week - or around 80% of your 1-RM Deadlift)
Station 4 - Reverse Snow Angels x 10 reps

B.

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (50/35 lb DBs)
12 Alternating Reverse Lunges (50/35 lb DBs)

OR

Complete as many rounds and reps as possible in 12 minutes of:
6 Dumbbell Hang Power Cleans
12 Alternating Single-Arm Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbell Farmer's Carry