For time:
10 Bench Presses (185/125 lbs)
20 Calories of Assault Bike
40 Calories of Rowing or Ski Erg
15 Bench Presses (185/125 lbs)
30 Calories of Assault Bike
60 Calories of Rowing or Ski Erg
20 Bench Presses (185/125 lbs)
40 Calories of Assault Bike
80 Calories of Rowing or Ski Erg

A.

Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.

For time:
50 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)

OR

Two rounds for time of:
30 Calories of Rowing
50 Wall Ball Shots

A.

Every 3 minute, for 15 minutes:
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM, perform the following:

Every 3 minute, for 6 minutes:
Push Press x Max Reps @ 80-85% of today's 1-RM

B.

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

In teams of four, complete five sets for max reps/calories of:
60 seconds of Assault Bike or Rowing (for calories)
60 seconds of Burpees to Target 6" Above Standing Reach
60 seconds of Hang Power Snatches (95/65 lbs) or DB Snatches
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, row right)
Rest 60 seconds

Teams get one bike, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories biked and reps completed).

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)