Saturday Community Workout

In teams of 2

30 Minute AMRAP

100 Calorie Row

80 Wallballs

60 DB Snatches (50/35)

40 Burpees over the ERG

20 Muscle Ups or Pull Ups

A.

Every 2 minutes, for 12 minutes:
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%

B.

For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer's Carry
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer's Carry
400 Meter Run

Every 6 minutes, for 36 minutes for times:
Station 1 - 1200/1000 Meter Row
Station 2 - 40 Burpee Pull-Ups
Station 3 - 90/60 Calories of Assault Bike

Please note your times for each station, giving you a total of 6 times, and then sum them for your overall result.

A.

Every 2 minutes, for 16 minutes:
Deadlift
*Set 1 - 8 reps @ 55%
*Set 2 - 6 reps @ 65%
*Set 3 - 4 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 1 rep @ 101%
*Set 8 - 1 rep @ 101-105%
Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.

Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24"/20")

A.

Every 90 seconds, for 12 minutes:
Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion - from your chest to full lockout. You want to make that phase as quick and explosive as possible.

B.

Five rounds for time of:
30 Double-Unders
10 Dumbbell Push Presses (50/35 lbs)
10 Toes to Bar

A.

Every minute, on the minute, for 10 minutes:
Snatch

*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch

B.

Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10')
5 Squat Snatches (135/95 lbs)

OR

Complete as many rounds and reps as possible in 12 minutes of:
30 Air Squats
10 Alternating Single-Arm Dumbbell Snatches

Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run with Dumbbells (together, each partner holds one)
20 Walking Lunges with Farmer's Carry (50/35 lb DBs; each partner, one works while the other rests)
20 Dumbbell Floor Presses (50/35 lb DBs; each partner, one works while the other rests)
10 Devil's Presses (50/35 lb DBs; each partner, one works while the other rests)

A.

Every 3 minutes, for 15 minutes:
Deadlift x 2 reps @ 90% of 1-RM

B.

Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Pistols

Every 8 minutes, for 32 minutes for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)

OR

Every 8 minutes, for 32 minutes for times:
800 Meter Run
12 Strict Pull-Ups
36 Kettlebell Swings

A.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren't capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

B.

For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

OR

For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (20/15 kg)

Two sets for max calories/reps of:
3 minutes of Assault Bike
Rest 2 minutes
3 minutes of Wall Walks
Rest 2 minutes
3 minutes of Rowing or Ski Erg
Rest 2 minutes
3 minutes of Burpee Box Jump-Overs (24"/20")
Rest 2 minutes

A.

Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today's 3-RM.

B.

Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Devil's Presses (50/35 lbs)
8 Toes to Bar
16/12 Push-Ups

In teams of two, alternate complete rounds and complete as many rounds as possible in 40 minutes of:
60-Foot Walking Lunges with Kettlebell Farmer's Carry
400 Meter Run
10 Strict Pull-Ups
60-Foot Walking Lunges with Kettlebell Farmer's Carry

Every 2 minutes, for 16 minutes of:
Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

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.

OR

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
30 Burpees

A.

Every 90 seconds, for 6 minutes:
Hang Snatch + Snatch

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by...

Every 90 seconds, for 9 minutes:
Snatch x 1 rep

(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.)

B.

Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

A.

Warm-Up

One set, increasing pace as you go, of:
Row x 90 seconds
Assault Bike x 90 seconds
Row x 60 seconds
Assault Bike x 60 seconds

Two sets of:
Kip Swing x 10 reps
Nose-to-wall Handstand Hold x 20 seconds
Double Dumbbell Deadlift x 10 reps

B.

Every 2 minutes, for 30 minutes:
Station 1 - 400/300 Meter Row
Station 2 - 6 Wall Walks
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 30 Toes to Bar
Station 5 - 12 Devil's Presses (50/35 lbs)

A.

Every 90 seconds, for 6 minutes:
Hang Clean + Clean

*Sets 1-2 = 1 rep @ 80% of 1-RM Clean
*Sets 3-4 = 1 rep @ 85% of 1-RM Clean

Immediately followed by...

Every 90 seconds, for 9 minutes:
Clean x 1 rep

(Start at 90% of 1-RM Clean and build to a heavy clean for the day. If you miss the same weight twice, end your clean session.)

B.

Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

OR

Complete as many rounds and reps as possible in 9 minutes of:
9 Dumbbell Push Presses
9 Push-Ups
18 Mountain Climbers

A.

Complete for time:
21 Deadlifts (205/125 lbs)
21 Pull-Ups
100 Double Unders
15 Deadlifts
15 Pull-Ups
100 Double Unders
9 Deadlifts
9 Pull-Ups
100 Double Unders

*Every 2 minutes, including 0:00, you must perform 15/10 Push-Ups

B.

Every 90 seconds, for 12 minutes:
Station 1 - 30-45 seconds of Hollow Hold
Station 2 - 60 seconds of Side-Plank Hold (Left Side)
Station 3 - 60 seconds of Side-Plank Hold (Right Side)
Station 4 - 60 seconds of Band Pull-Aparts

In teams of four, complete three full rounds for time of:
Station 1 - 600/500 Meter Row
Station 2 - 20 Single-Arm Kettlebell Push Presses* + Front-Racked Kettlebell Hold
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 20 Dumbbell Thrusters + Overhead Dumbbell Hold (35/25 lbs)

Teammates at the kettlebell and dumbbell stations must maintain the holding position until their partners on the rower and bike have completed the assigned work. Teams may only rotate stations once all four members have completed their assigned station.

*24/16 kg - one in front rack, the other pressing; 10 reps each arm.

A.

Every 90 seconds, for 18 minutes of:
Station 1 - Dumbbell Death March x 12 reps @ 3011
Station 2 - Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 - Side Plank Hold x 30 seconds each side

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24"/20" - step down)
10 Dumbbell/Kettlebell Deadlifts
10 Alternating Reverse Lunges (50/35 lb DBs/KBs)