A.

Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

—OR—

Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups
16 Kettlebell Swings

B.

Every minute, on the minute, for 12 minutes:
Station 1: 40 Second Right Side Plank
Station 2: 40 Second Left Side Plank
Station 3: 40 Seconds of Flutter Kicks

A.

Every 90 seconds, for 18 minutes, complete:
Behind the Neck Jerk x 1 @ 70-80%

Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics.

B.

Complete as many rounds and reps as possible in 12 minutes of:
12 Pull-Ups
12 Dumbbell Squats (50/35 lbs)
12 Single-Arm Dumbbell Push Presses (50/35 - Left Arm)
12 Single-Arm Dumbbell Push Presses (50/35 - Right Arm)

A.

Every 2 minutes, for 16 minutes of:
Hang Snatch + Snatch

Build over the sets to something heavy for today.

B.

Workout of the Month

Five sets for times of:
30 Double Unders
20/16 Machine Calories
10 Dumbbell Snatches (50/35 lbs)
Rest 90 seconds

In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil's Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups or Strict Pull-Ups

Time Cap = 40:00

A.

Every 7 minutes, for 28 minutes of:

3 Minute Assault Bike

followed by…

15/10 Calorie Row

20 Alternating Jump Lunges

15/10 Calorie Row

B.

Three sets of:

6 Right Leg Weighted Step Ups

9 Right Leg Unweighted Step Ups

6 Left Leg Weighted Step Ups

9 Left Leg Unweighted Step Ups

Rest 90 seconds

A.

Every 2 minutes, for 16 minutes of:
Clean x 1 reps

Build over the eight sets to today's heavy Clean.

B.

Against a 3-minute running clock...
Row 500/450 Meters
Max Reps of Kettlebell Swings

Rest 3 minutes and repeat for a total of THREE sets.

A.

Every 90 seconds, for 18 minutes, complete:
Jerk x 1 reps @ 65-75%

Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics.

B.

For time:
800 Meter Run
40 Push Presses (95/65 lbs)
800 Meter Run
40 Push Presses (95/65 lbs)

A.

Every 90 seconds, for 30 minutes:
Station 1 - 20 Double-Unders + 10 Deadlifts (185-225/125-155 lbs)
Station 2 - 18/12 Calories of Assault Bike
Station 3 - 12 Burpee Box Jump-Overs OR 15 Burpees
Station 4 - 300/250 Meters of Rowing

B.

Three sets of:
Hollow Hold x 30 seconds
Rest 30 seconds
Flutter Kicks x 30 seconds
Rest 30 seconds

then….

Two sets of:
Side Plank x 45 seconds (right)
Rest 15 Seconds
Side Plank x 45 seconds (left)
Rest 15 Seconds

A.

Every 2 minutes, for 16 minutes of:
Clean Lift-Off + Power Clean + Clean

B.

Every 5 minutes, for 20 minutes for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer's Carry (20/20/20/20 - alternating partners)
400 Meter Kettlebell Farmer's Carry (walk together - only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 - even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy - especially on the single-arm push presses.

A.

Every 3 minutes, for 18 minutes of:
Back Squat @ 20X1
*Set 1 – 4 reps @ 80%
*Set 2 – 5 reps @ 80-83%
*Set 3 – 4 reps @ 82-84%
*Set 4 – 3-4 reps @ 85-87%
*Set 5 – 3-5 reps @ 86-88%
*Set 6 – Max Reps @ 75-78%

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Pistols or 30 Air Squats
10 Burpee Box Jump-Overs (24"/20")

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 Plank or Hollow Body Hold

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

Every minute, on the minute, for 18 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 Plank or Hollow Body Hold

A. "Christine"

Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")

B.

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
instagram.com/p/Bf_0fxSAVRz
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Teams of two complete the following for time:
*Station 1 - 800 Meter Run and 1000 Meter Row
*Station 2 - 800 Meter Run and 40 Burpee Box Jump-Overs (24"/20")
*Station 3 - 800 Meter Run and 50/40 Calories of Assault Bike
*Station 4 - 800 Meter Run and 75 Wall Ball Shots (14/10 lbs)

Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.

Time Cap = 40:00

A.

Every 2 minutes, for 6 minutes of:
2 Clean Lift-Offs + Power Clean @ 50% of 1-RM Clean

Immediately followed by...

Every 2 minutes, for 10 minutes of:
Clean x 3 reps @ 65-75% of 1-RM Clean

B.

Every 3 minutes, for 15 minutes for times:
15/10 Calories of Rowing
10 Toes to Bar
5 Devil's Presses (50/35 lb DBs)

In teams of two, each member must complete the following for time:
1000 Meter Row
15 Burpee Box Jump-Overs
30 Pull-Ups
50 Thrusters (20/15 kg)

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs

After finishing, Partner A must rest until Partner B has finished the final thruster, and then…

In teams of two, each member must complete the following for time:
800 Meter Run
15 Burpee Box Jump-Overs
30 Pull-Ups
50 Thrusters (20/15 kg)

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed their Assault Bike calories.

A.

Every 2 minutes, for 16 minutes of:
Hang Clean + Clean + Front Squat + Jerk @ 55-75% of 1-RM Clean and Jerk

The goal for this session is to build consistently solid mechanics. Do not increase load at the expense of optimal mechanics.

B.

Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Dumbbell Snatches
3 Wall Climbs
60-Foot Walking Lunges with Farmer's Carry (30' down and back)

A.

Three rounds of:
Complete as many calorie possible in 4 minutes of:
50 Double Unders
400 Meter Run
Max Calorie Row, Assault Bike, or Ski

When the clock reaches 12:00, rest until the clock reaches 15:00 and repeat for another 3 rounds. This will make it so you complete 6 rounds through this AMRAP and you will finish when the clock reaches 27:00.

B.

Every minute, on the minute, for 9-12 minutes:
Station 1 – 40 Second Hollow Hold
Station 2 – 40 Second Push-Up to Elbow Transitions
Station 3 – 40 Seconds of Russian Twists

A.
Every 90 seconds, for 15 minutes of:
Power Snatch + 2 Snatches

You may perform these touch and go, but make sure you are in control and not bouncing the barbell. Build in weight each set

B.

Every minute, on the minute, for 15 minutes:
Station 1 – 12-16/8-12 Calorie Row/Assault Bike
Station 2 – 10-15 Toes to Bar
Station 3 – 10 Shoulder to Overhead + 5 Overhead Squats (95/65 lbs)

A.

Every 3 minutes, for 18 minutes of:
Back Squat @ 20X1
*Set 1 – 4 reps @ 80%
*Set 2 – 4 reps @ 80-83%
*Set 3 – 4 reps @ 82-84%
*Set 4 – 4 reps @ 83-85%
*Set 5 – 4 reps @ 83-85%
*Set 6 – Max Reps @ 70-75%

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

For time:
75/55 Calories of Assault Bike/Rowing
75 Wall Ball Shots (20/14 lbs)