A.

Every 2 minutes, for 10 minutes:
Back Squat

*Set 1: 6 reps @ 75% of 1-RM Back Squat
*Sets 2-4: 3 reps @ 85%
*Set 5: 6 reps @ 75%

B.

Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24"/20")

A.

Three rounds for time:
800 Meter Row
400 Meter Run
60-Meter Farmer's Carry
40/30 Push-Ups
20 Chest-to-Bar Pull-Ups or 12 Strict Pull-Ups

Time Cap = 40:00

B.

Three sets of:
60-90 Second Plank Hold
15 Weighted Side Bends (each side)

A.

Four rounds for time of:
40 Box Jump/Step Overs
30/22 Calorie Row
20 Alternating Dumbbell Snatches

B.

Three sets of:
8-10 Single Arm Dumbbell Bent Over Rows
Rest 30 seconds
8-10 Single Arm Incline Dumbbell Bench Press (each arm)
Rest 60 seconds

A.

Every 2 minutes and 30 seconds, for 15 minutes of:
Strict Press
Set 1 - 5 reps @ 75%
Set 2 - 3 reps @ 80%
Set 3 - 1 reps @ 85%
Set 4 - 3 reps @ 87%
Set 5 - 2 reps @ 90%
Set 6 - 1 rep @ 95%

Immediately followed by...

Every 2 minutes, for 4 minutes of:
Strict Press x 8 reps @ 80%

B.

Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
10 Strict Pull-Ups

A.

Every 2 minutes, for 16 minutes of:
Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.

Every 4 minutes, for 20 minutes:
15-12/12-9 Machine Calories
15 Down Ups
15-12/12-9 Machine Calories
45 Double Unders

In teams of two, complete for time:
2000 Meter Row*

Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they'd like, as long as no rowing occurs unless the partner is in a static hold.

When the running clock reaches 10:00...

In teams of two, complete for time:
800 Meter Run (together)
120 Alternating Single-Arm Dumbbell Snatches (50/35 lb DB)*

Athletes may only perform kettlebell swings while their partner holds a front-leaning rest position. Teammates may switch as frequently as they'd like.

When the running clock reaches 20:00...

In teams of two, complete for time:
800 Meter Run (together)
120 Push-Ups*

Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they'd like.

A.

Four sets with a partner of:
Partner 1 performs:
2 Minute Assault or Echo Bike
Partner 2 performs:
60 Kettlebell Front Rack Hold (challenging weight)
60 Second Wall Sit
*The partners will then switch and that will equal ONE set.

B.

Four rounds for time of:
400 Meter Run
10 Deadlifts (225/155 lbs)
15 Toes to Bar

A.

Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by...
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds

B.

“Workout of the Month”

Every 2 minutes for 20 minutes accumulate as many meters as possible:
Odd intervals - 15 Wall Ball Shots + Max Meter Row
Even intervals - 15 Box Jump Overs + Max Meter Row

For time:
2000 Meter Row
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs - 10 steps each side)
40 Box Step-Overs with Dumbbell (55/35 lbs to 20" box)
80 Double-Unders
40 Box Step-Overs with Dumbbell (55/35 lbs to 20" box)
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs - 10 steps each side)
1600 Meter Run

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