Every 10 minutes, for 40 minutes for times of:
600/500 Meter Row
30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg)
30 Single-Arm Kettlebell Push Presses (24/16 kg - one in front rack, the other pressing; 15 reps each arm)
30/20 Calories of Assault Bike

Please customize the reps/calories such that you have at least 90 seconds to recover between sets.

A.
Every 2 minutes, for 10 minutes of:
Snatch
Set 1 – 2 reps @ 50%
Set 2 – 2 reps @ 60%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 2 reps @ 80%

B.

Two sets for times of:
75 Double Unders
10 Bar Facing Burpees
5 Snatches (70-75%)
10 Bar Facing Burpees
75 Double Unders
Rest 1:1 or alternate full sets “you go/I go” with a partner.

A.

Three sets of:
1-1-2 Dumbbell Overhead Press x 8-10 reps
immediately followed by...
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 60-90 seconds

B.

Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Push Presses (50/35 lb DBs)
20 AB Mat Sit-Ups
30 Double-Unders

A.

For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

B.

Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by...
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

A.

For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

Compare results to June 15, 2022.

B.

Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by...
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

A.

For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Kettlebell Swings
800 Meter Run
40 Burpee Broad Jumps (3' minimum)
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run

Time Cap = 40:00

B.

Three sets of:
8-10 Single Arm Dumbbell Incline Bench Press (each arm)
Max Unbroken Wide Grip Strict Pull-Ups
Rest 1-2 minutes between sets

A.

Every 2 minutes, for 14 minutes of:
Squat Clean
Sets 1-3: 3 reps @ 75-80%
Sets 4-6: 2 reps @ 80-85%
Sets 7: 1 rep @ 87.5+%

*Do not touch and go.

B.

For time:
60 Wall Balls (20/14 lbs)
15 Clean and Jerks (135/95 lbs)
30 Bar Facing Burpees
15 Clean and Jerks (135/95 lbs)
60 Wall Balls (20/14 lbs)

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike OR 200 Meter Run
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 12:00...

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike OR 200 Meter Run
5 Dumbbell Devil's Presses

Rest 2 minutes, and when the running clock reaches 24:00...

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike OR 200 Meter Run
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses

"The Veteran" (Beginner)

Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Air Squats
11 Push-Ups

"The Veteran" (Intermediate)

Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

"The Veteran" (Advanced)

Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

A.

Every 2 minutes, for 16 minutes:
Clean

*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%

B.

Three rounds for time of:
30/20 Calories of Rowing
60 Double-Unders
30 Kettlebell Swings

A.

Every 2 minutes, for 10 minutes of:
Strict Overhead Press x 4 reps

*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM

B.

Every 3 minutes, for 24 minutes for times:
Station 1 - 400 Meter Run + 10 Deadlifts (275/185 lbs) OR 20 Double Kettlebell Sumo Deadlifts

Station 2 - 250/200 Row + 12 Dumbbell Box Step-Overs

A.

Every 2 minutes, for 16 minutes:
Snatch

*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%

B.

For time:
60/40 Calories of Assault Bike
30 Bar-Facing Burpees
15 Hang Power Snatches (95-135/65-95 lbs)

Workout of the Month
Every 10 Minutes for 30 Minutes
500/400M Row
15 Toes to Bar
30 Wallballs (20/14)
15 Pullups
500/400M Row

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)