A.
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
youtu.be/G1GQaUyWNpA
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
30/25 Calories of Rowing
30 Single Kettlebell Sumo Deadlifts (32/24 kg)
30 Double-Unders
Baseline Interval Test
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times - the sum of your six sets times.
Compare your results to December 12, 2022.
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Power Snatch from Mid-Patella x 3 reps
youtu.be/Ve-F3341ARA
If you performed last week's power snatches from the high hang, you should increase the load this week by as much as mechanics will allow. If this is your first time with this movement, load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and receiving the barbell overhead in a stable, balanced position.
B.
Every 2 minutes, for 12 minutes (2 sets) for times:
Station 1 - 25/18 Calories of Assault Bike
Station 2 - 20 Double Kettlebell Front Squats
Station 3 - 12 Burpee Box Jump or Step-Overs
Note times to complete each station, then sum the six times for your total working time.
A.
Five sets of:
Front Squat x 2-3 reps
(load as heavy as possible, if you get the third rep, increase load)
Rest 30 seconds
Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114
youtu.be/Uh6gUQyCYcs
Rest 30 seconds
B.
Four rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35 lbs)
20 Single-Arm Dumbbell Push Presses (50/35 lbs, 10 reps each arm)
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike or Rowing
15 Ring Dips
30 Alternating Dumbbell Snatches (50/35 lbs)
60 Double Unders
15 Ring Dips
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike or Rowing
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep @ 90% of 1-RM
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
20 Walking Lunges with Kettlebell Farmer's Carry
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
400 Meter Run
30/20 Calories of Assault Bike
20 Alternating Pistols or Cossack Squats
100-Foot Double Kettlebell Front-Rack Carry (24/16 kg KBs)
A.
Five rounds for time:
20 Double-Unders
15 Pull-Ups
10 Burpees
5 Strict Handstand Push-Ups
B.
Twelve (12) sets of:
20 Second Ring Support Hold
Rest 20 Seconds
20 Second Ring Dip Receiving Hold
Rest 20 Seconds
This portion will take 16 minutes. Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.
A.
Four sets of:
Back Squat x 8 reps @ 30X1
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
youtu.be/nmS6HnBzsQ0
Rest 30 seconds
B.
For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 lbs)
A.
Every minute, on minute, for 12 minutes:
Power Snatch from High Hang x 3 reps
youtu.be/Ve-F3341ARA
Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension, and receiving the barbell overhead in a stable, balanced position.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20" box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
16 Box Jumps (24"/20" - jump up, step down)
8 Clusters (95/65)
4 Ring Muscle-Ups
All rounds should be completed in 8 minutes or less. Adjust as needed.
A.
Five sets of:
Deadlift x 2 reps
Rest as needed
*Sets 1-2: @ 80-85% of 1-RM Deadlift
*Sets 3-4: @ 85%
*Set 5: @ 85-90%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
12 Toes to Bar
12 Alternating Dumbbell Snatches (50/35 lbs)
A.
For time:
1000/800 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)
B.
Five sets for max reps:
Bodyweight Bench Press
Rest 20 seconds
Strict Pull-Ups
Rest 3 minutes
If you are currently unable to complete at least 10 reps of either movement in your first set, please customize the loading or add assistance to ensure at least 10-12 reps of each in the first set.
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then...
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
B.
Workout of the Month
5 Rounds For Time
400M Run
10-8-6-4-2 Squat Cleans (135/95 lbs.)
A.
Five sets of:
Front Squat x 3-4 reps
(load as heavy as possible, if you get the fourth rep, increase load)
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
Rest 30 seconds
B.
For time:
400 Meter Run
20 Thrusters (95/65 lbs)
30 Chest-to-Bar Pull-Ups
20 Thrusters
400 Meter Run
Saturday Community Workout
In Teams of 2
Accumulate 5000/4000M on the Rower
Partner A Rows while Partner B Performs the following
Three rounds of:
3 Burpees
6 KB Swings
9 Air Squats
Once Partner B completes the three rounds, then Partner B rows and Partner A completes the three rounds of work.
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Scaled Version
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb
A.
Four Sets
Tempo Front Squat 5 reps @ 31X1
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24"/20")
Athletes should aim to get 90 seconds of rest and no less than 60 seconds of rest in any round. It should not take max effort to accomplish this in the first 2 rounds. If it does, adjust reps accordingly.
A.
Three sets of:
Bench Press 6-8 Reps
Rest 45 Seconds
Staggered Stance DB RDL 8-10 Reps
Rest 45 Seconds
B.
Three rounds for time:
400 Meter Run
6 Wall Walk
12 Strict Pull-Ups