Every 7 minutes, for 35 minutes (5 sets) for times:
20/15 Calories of Assault Bike or 28/21 Calories Rowing
400 Meter Run
20 Push Presses (115/75 lbs)

Your pace for this effort should be aggressive and challenging to maintain each set. We're looking for consistent times across all five sets, so you'll need to hold something back on the first couple of sets and ramp up your RPE to give full effort to make your desired paces the last two sets. Athletes should have at least 90 seconds of rest between sets, and preferably more than two minutes. If you find yourself falling behind those goals, please adjust the distances or repetitions to maintain the intended stimulus.

A.

Every 90 seconds, for 15 minutes (10 sets) of:
High Hang Snatch x 3 reps

Let mechanics dictate the load, but focus should be on getting full extension and receiving in a low and stable position under the barbell.

B.

Complete as many rounds and reps as possible in 12 minutes of:
4 Snatches (135/95 lbs)
8 Bar-Facing Burpees
12 Toes to Bar

A.

Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 1 rep @ 90%

B.

Complete as many reps as possible in 7 minutes of:
1 Front Squat (135/95 lbs)
2 Pull-Ups
3 Front Squat
4 Pull-Ups
5 Front Squat
6 Pull-Ups
...and so on, following the pattern.

In teams of two, complete the following for time:
80 Follow-the-Leader Box Jump-Overs* (30”/24” - 40 reps each partner. One partner jumps or steps over the box, then the second partner follows. Continue this pattern until reps are achieved)
60 Synchronized Goblet Squats (24/16 kg each or 50/35 lb. DB)
40 Strict Pull-Ups while Partner Holds 24/16 kg Kettlebells Overhead or 50/35 lb. DB*
800 Meter Run (together)
40 Strict Pull-Ups while Partner Holds 24/16 kg Kettlebells Overhead or 50/35 lb. DB*
60 Synchronized Goblet Squats (24/16 kg each or 50/35 lb. DB)
80 Follow-the-Leader Box Jump-Overs (30”/24” - 40 reps each partner)

*Teammates cannot accumulate strict pull-up reps unless their partner is in the overhead isometric hold position.

A.

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00...

B

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
instagram.com/p/Bf_0fxSAVRz
Station 2 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 - Barbell Hip Thrusts x 6-7 reps @ 20X1
(aim for around 70-80% of your 1-RM Deadlift)
youtu.be/G1GQaUyWNpA
Station 4 - Scap Angels 10-12 Reps

B.

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups or 6 Strict Pull-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)

A.

For time:
10 Clean & Jerks (135/95 lbs)
400 Meter Run
8 Clean & Jerks (155/105 lbs)
400 Meter Run
6 Clean & Jerks (185/125 lbs)
400 Meter Run
4 Clean & Jerks (205/135 lbs)
400 Meter Run
2 Clean & Jerks (225/145 lbs)

B.

3 Sets of:

45 Seconds Side Plank

Rest 30 Seconds

45 Second Hollow Hold

Rest 30 Seconds

45 Seconds Side Plank

Rest 30 Seconds

A.

Five sets of:
Front Squat x 1-2 reps
(load as heavy as possible, if you get the second rep, increase load - goal is today's 2-RM)
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
youtu.be/nmS6HnBzsQ0
Rest 30 seconds

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.

Compare results to October 21, 2022.

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.

Community Workout!

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.