A.
Four sets of:
15 second Ring Support Hold
immediately followed by...
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Lunge Hold x 20-30 seconds each side
Rest 60 seconds
B.
Against a 3-minute running clock...
350/300 Meter Row
12 Toes to Bar
Max Reps of Wall Walks
Rest 2 minutes and repeat for a total of four (4) sets for max reps of Wall Walks. Please note number of wall walks achieved in each set, then sum them for your overall score.
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Rowing or 30/20 Calories of Assault Bike
30 Shoulder to Overhead (115/75 lbs)
20 Alternating Front-Racked Reverse Lunges (115/75 lbs)
Or Partner Version
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run (Together)
80/60 Calories of Rowing or 60/40 Calories of Assault Bike
60 Shoulder to Overhead (115/75 lbs)
40 Alternating Front-Racked Reverse Lunges (115/75 lbs)
A.
Five sets of:
Front Squat x 6-8 reps @ 40X1
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
youtu.be/LQAWaORzDS4
Rest 30 seconds
B.
Against a 3-minute running clock...
25/18 Calories of Assault Bike
Max Reps of Wall Ball Shots (20/14 lbs)
Rest 2 minutes between sets and repeat for a total of three (3) sets for max reps. Note reps per set and then sum them for your overall score.
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Snatch x 2 reps
youtu.be/Ve-F3341ARA
If you performed last week's power snatches from the mid-patella, you should increase the load this week by as much as mechanics will allow.
B.
Three rounds for time of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
10 Strict Pull-Ups
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15/10 Calories of Rowing
Minute 2: 12/8 Calories of Assault Bike
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Devil's Press
Minute 5: Rest
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
B.
Four rounds for time of:
50 Double-Unders
50 Air Squats
25 Push-Ups
A
Every 2 minutes, for 24 minutes (8 sets):
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")
With a continuous running clock, perform the following for times:
0:00 - 1000 Meter Row
5:00 - 50 Shoulder to Overhead (115/75 lbs)
10:00 - 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 - 50 Dumbbell Thrusters (35/25 lbs)
20:00 - 50 Box Jump-Overs (24"/20")
25:00 - 800 Meter Run
A.
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
20-30 second Ring Support Hold
Rest 30-45 seconds
Frog Flags x 60-75 seconds
youtu.be/kugmRt2HU4s
Rest 30-45 seconds
B.
For time:
400 Meter Run
9 Wall Walks
400 Meter Run
6 Wall Walks
400 Meter Run
3 Wall Walks
400 Meter Run
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