A.

Every 3 minutes, for 15 minutes:
Shoulder Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.

B.

Workout of the Month

For time:
100 Calorie Assault Bike
80 Double Unders
60 Wall Ball Shots (20/14 lbs)
40 Dumbbell Deadlifts (50/35 lbs)
20 Burpees

Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Box Step-Overs with Kettlebell (24"/20"; 24/16 kg)

A.
Every 2 minutes, for 8 minutes:
Hang Snatch x 2 reps
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 85%

Followed by…

Every 2 minutes, for 8 minutes:
Snatch x 1 rep
Set 1: 85%
Set 2: 85+%
Set 3: 90+%

B.
Complete as many rounds and reps possible in 10 minutes of:
20 Wall Balls (20/14 lbs to 10/9′ target)
10 Hang Power Snatches (95/65 lbs)

C.
Every minute, on the minute, for 8 minutes:
15 V-Ups + Max Russian Twists

A.

Every 2 minutes, for 16 minutes:
Deadlift x 3 reps @ 77.5% of 1-RM

B.

Five rounds for time of:
15/10 Machine Calories
10 Devil's Presses (50/35 lb DBs)

OR

Five rounds for time of:
15/10 Machine Calories
5 Burpees
10 Single-Arm Dumbbell Snatches

A.

Every 2 minutes, for 24 minutes:
Clean & Jerk x 1 rep

Build to today's heavy. If you're feeling good, today is the day to push for a new 1-RM Clean & Jerk!

B.

Three rounds for time of:
21/15 Calories of Rowing
15 Pull-Ups
9 Clean & Jerks (135/95 lbs)

A.

Every 90 seconds, for 18 minutes:
Station 1 – Dumbbell Bench Press x 8-10 reps @ 2111
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011
Station 4 – Side Plank x 45 seconds each side

B.

Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Ring Dips
12 Toes to Bar

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

OR

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing
12 Kettlebell Swings
12 Single-Arm Kettlebell Push Presses
12 Push-Ups

Saturday Community Workout

A. Every 1:15 for 25 Minutes

Station 1- Row M 15-18 Cals W 12-15 Cals

Station 2- 15-18 Box Jumps

Station 3- 16-18 Dumbbell Snatches (50/35)

Station 4- 30-35 Air Squats

B. Auri’s Spicy Ab Workout

Find out on Saturday what Coach Auri has in store for you

A.

Every 90 seconds, for 9 minutes:
Hang Snatch x 1 rep
Set 1: 74%
Set 2: 79%
Set 3: 82%
Set 4: 85%
Sets 5 and 6: 88%

Followed by…

Every 90 seconds, for 9 minutes:
Snatch x 1.1
Sets 1-2: 89%
Sets 3-4: 92%
Sets 5-6: 95%

B.

Four rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)

A.

Every 90 seconds, for 30 minutes:
Station 1 - 25/18 Calories of Assault Bike
Station 2 - 15 Burpee Box Jump-Overs (24"/20")
Station 3 - 200 Meter Run
Station 4 - 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs - 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

B.

Every minute, on the minute, for 12 minutes:
Station 1: 30 Seconds of Right Side Plank Hip Bounces + 15 Second Side Plank Hold
Station 2: 15 Weighted Side Bends (Right)
Station 3: 30 Seconds of Left Side Plank Hip Bounces + 15 Second Side Plank Hold
Station 4: 15 Weighted Side Bends (Left)

A.

Every 2 minutes, for 20 minutes:
Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today's heavy.

B.

For time:
30 Squat Clean & Jerks (155/105 lbs)

A.

Every minute, on the minute, for 6 minutes:
Minute 1 - 8-10 Supine Ring Rows @ 2111
Minute 2 - 45 Second Prone Plank Hold

B.

Every 2 minutes, for 10 minutes:
Bench Press x 2-4 reps @ 20X1

C.

Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips

A.

Every 2:30, for 20 minutes
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM.

B.

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups

In teams of two, with only one partner working at a time, complete the following for time:

1000 Meter Row (one partner rowing at a time)
immediately followed by…

Four rounds of…
20 Burpees
40 Dumbbell Deadlifts (50/35 lbs)
30 Goblet Squats (50/35 lbs)
40 Box Step Overs
immediately followed by…

800 Meter Relay Run (alternating 400 or 200 meters)

Against a 3-minute clock...
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then...

Against a 3-minute clock...
Run 400 Meters
Max Reps of Ground to Overhead (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet - total workout time will be 32 minutes.

A.
Every 2 minutes, for 20 minutes:
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

*Sets 1-2 = @ 65% of your 1-RM Split Jerk
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

B.
For time:
800 Meter Run
60 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run

A.
Every 2 minutes, for 14 minutes:
Back Squat

*Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat
*Sets 5-7 = 3 reps @ 85%

B.
Every 4 minutes, for 16 minutes for max calories of:
90 Seconds of Assault Bike
60 Double-Unders or 30 Air Squats

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 - Supine Ring Rows x 10-12 reps @ 2111 OR 4-8 Muscle-Ups
Station 2 - Nose-to-Wall Handstand Hold x 60 seconds
Station 3 - L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you're unable to maintain this position unbroken)

B.
Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
25 Pull-Ups

A.
Every 90 seconds, for 9 minutes:
Hang Snatch x 1 rep
Set 1: 72%
Set 2: 77%
Set 3: 80%
Set 4: 83%
Sets 5 and 6: 86%

Followed by…

Every 90 seconds, for 9 minutes:
Snatch x 1.1
Sets 1-2: 87%
Sets 3-4: 90%
Sets 5-6: 93%

B.
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

OR

For time:
36 Kettlebell Swings
36 Push-Ups
24 Kettlebell Swings
24 Push-Ups
12 Kettlebell Swings
12 Push-Ups

Every 8 minutes, for 32 minutes for times of:
400 Meter Run
6 Dumbbell Devil's Presses
12 Dumbbell Alternating Reverse Lunges
400 Meter Run