A.
Every 2 minutes, for 20 minutes of:
Clean & Jerk
*Sets 1-2 - 2 reps @ 65-70%
*Sets 3-4 - 1 rep @ 75-80%
*Sets 5-6 - 1 rep @ 84-88%
*Sets 7-8 - 1 rep @ 92-96%
*Sets 9-10 - 1 rep @ 96+%

If you're feeling good, aim for a new Clean & Jerk PR!

B.
Every 5 minutes, for 15 minutes for times:
400 Meter Run
10 Strict Handstand Push-Ups or L-Seated DB Presses
10 Ground to Overhead (135/95 lbs)

Every 8 minutes, for 40 minutes for times:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Push-Ups

If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but still earn 60 seconds of rest.

A.

Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 6 reps
(land as high and soft as possible, then step down, reset and repeat - the goal is to jump as high as possible on every repetition)
Rest 3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Power Cleans (95/65 lbs)
20 Front-Racked Alternating Reverse Lunges (95/65 lbs)

A.

Every 90 seconds, for 18 minutes of:
Clean & Jerk x 1 rep

Start at 60% and build each set to today's "heavy."

B.

Complete as many rounds and reps as possible in 8 minutes of:
30 Air Squats
20 Kettlebell Snatches (24/16 kg - switch arms every 10 reps)
10 Pull-Ups

A.

Every 3 minutes, for 15 minutes:
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following...

Every 3 minutes, for 6 minutes:
Bench Press x Max Reps @ -10 to 15 lbs off today's last set

B.

Three rounds for time of:
40/30 Calories of Rowing
20 Toes to Bar or 30 V-Ups

A.

Every 90 seconds, for 18 minutes of:
Snatch x 1 rep

Start at 60% and build each set to today's "heavy."

B.

Four sets for times of:
200 Meter Run
9 Strict Handstand Push-Ups or Dumbbell Strict Press
6 Hang Power Snatches (95-135/65-95 lbs)
Rest 45 seconds between sets

A.

Every 2:30, for 15 minutes:
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

B.

Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil's Presses (50/35 lbs)

OR

Three rounds for time of:
20/15 Calories of Assault Bike
25 Kettlebell Swings

Saturday Partner Workout

Partners Alternate Rounds

40 Rounds for Time

4 Burpees

6 V Ups

24 Double Unders

RX+ Time Cap- 30 Minutes

RX Time Cap- 35 Minutes

A.

Every 90 seconds, for 15 minutes of:
Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today's heavy.

B.

Five rounds for time of:
6 Overhead Squats (135/95 lbs)
12 Toes to Bar
30 Double-Unders

A.

Every 2:30, for 12:30:
Back Squat
*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-5 = 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

B.

For max reps:
4 Minutes of Single Dumbbell Box Step-Overs (50/35 lb DBs over 20" box)

Rest 60 seconds, and then...

For max calories:
4 Minutes of Rowing

A.

Every 90 seconds, for 15 minutes of:
Hang Clean + Clean

Build over the course of the 10 sets to today's heavy.

B.

Every 3 minutes, for 15 minutes of:
12 Burpee Box Jump-Overs
21 Kettlebell Swings

A.

For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups or Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Hollow Hold or Plank

Rest 4 minutes until the running clock reaches 15:00, and then...

Every minute, on the minute, for 24 minutes of:
Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 - Strict Handstand Push-Ups or Push Ups x 60% of Reps Achieved in 60 seconds
Minute 3 - Rowing x 60% of Calories Achieved in 60 seconds
Minute 4 - Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds
Minute 5 - Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds
Minute 6 - 40 seconds of Hollow Hold or Plank

A.

Every 2 minutes, for 18 minutes of:
Split Jerk
Sets 1-2: 5 reps @ 65-70%
Sets 3-5: 3 reps @ 70-80%
Sets 6-8: 1 rep @ 80-90%

B.

“Workout of the Month”

2 rounds for time

20 Wall Ball Shots

20 Toes to Bar

20/16 Calorie Bike

Rest 2 minutes

20/16 Calorie Bike

20 Toes to Bar

20 Wall Ball Shots

Rest 2 Minutes

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
4 Strict Pull-Ups
8 Push Presses (135/95 lbs)
12 Front Squats (135/95 lbs)

*Every 6 rounds (3 per teammate), teams must run 400 meters together - with both back in before starting the triplet.

A.

Every 2 minutes, for 6 minutes:
Snatch Lift-Off + Hang Snatch + Snatch (65-75%)

Followed by…

Every 90 seconds, for 9 minutes (6 sets of):
Snatch x 1.1
Set 1: 75-80%
Set 2: 75-80%
Set 3: 80-85%
Set 4: 80-85%
Set 5: 85-90%
Set 6: 85-90%

B.

Complete as many rounds and reps possible in 5 minutes of:
20 Alternating Dumbbell Snatches (50/35lbs)
15 Goblet Squats (50/35lbs)
10 Chest-to-Bar Pull Ups
5 Burpees to Target

Rest for 60 seconds and repeat for THREE total sets. You will pick back up where you left off for one running total as your score

A.

Every 2 minutes, for 16 minutes of:
Clean from 2" Below the Knee + Jerk
(pause for 2 seconds at 2" below the knee, and clean from the position, followed by a jerk)

Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20/15 Machine Calories
10 Toes to Bar or 20 V-Ups

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).