Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

B.

Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

A.

Every 90 seconds, for 9 minutes
Halting Snatch Deadlift + Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

Every minute, on the minute, for 4 minutes:
Snatch x 1 rep @ 90% of 1-RM Snatch

B.

For time:
15 Snatches (115/75 lbs)
30 Pull-Ups
12 Snatches
24 Pull-Ups
9 Snatches
18 Pull-Ups

Complete as many rounds and reps possible in 30 minutes of:
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
45 Dumbbell Deadlifts (50/35 lb DBs)
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
30 Dumbbell Hang Clean & Jerks (50/35 lb DBs)
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
15 Devil’s Presses (50/35 lb DBs)

A.

Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf...but keep your full foot on the ground. We're working on mobility as well as quad strength. For the romanian deadlifts, you'll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

B.

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Against a 4-minute running clock, for max reps:
400 Meter Run
30 Double Unders
10 Chest-to-Bar Pull-Ups
Max Reps of Alternating Dumbbell Snatches

Rest 2 minutes, and repeat for a total of six (6) sets - 36 minutes total.

A.

Four sets of:
Front Squat x 4-6 reps @ 80%
Rest as needed

B.

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
10 Box Jump-Up & Step-Downs (24"/20")
10 Dumbbell Push Presses (50/35 lbs)

Rest 5 minutes, and when the running clock reaches 20:00...

Complete as many rounds and reps as possible in 15 minutes of:
30/20 Calories of Assault Bike
20 Russian Kettlebell Swings

A.

Every 2 minutes, for 20 minutes:
Deadlift x 3 reps @ 80% of 1-RM

B.

For time:
800 Meter Run
80 Alternating Reverse Lunges with KB/DB Farmer's Carry (24/16 kg)
800 Meter Run

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