A.
Two sets of:
Perform 30 seconds on each side of the following movements...
*Station 1 - Banded Palloff Hold
*Station 2 - Banded Lateral Monster Walk
*Station 3 - Single-Leg Glute Bridge Hold
*Station 4 - Side Plank Hold
*Station 5 - Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.

B.
Four rounds for time of:
60 Double-Unders
30 Calories of Rowing
10 Deadlifts (275/185 lbs)

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Snatch Deadlift to Mid-Thigh + Hang Snatch from Below the Knee + Snatch

Let mechanics dictate the load, but it should be heavier than last week. Focus should be on getting full extension and receiving in a low and stable position under the barbell.

B

Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

A.
Take 20-24 minutes to build to today's 1-RM Front Squat

B.
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

In teams of two, complete the following for time:
2000 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters (50/35 lbs)
80 GHD or Ab Mat Sit Ups
40 Strict Pull-Ups
20 Strict Handstand Push-Ups

Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the fun, switch every 400 Meters. Partition the rest of the repetitions however you deem best.

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch from Mid-Patella x 2 reps

Let mechanics dictate the load, but it should be heavier than last week. Focus should be on getting full extension and receiving in a low and stable position under the barbell.

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
8 Squat Snatches (135/95 lbs)

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 - Death March x 20 reps
Station 2 - Overhead Squats x 10-12 reps
Station 3 - Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

B.

Two sets for times of:
Row 750/600 Meters
20 Pushups
40 Walking Lunges with Kettlebell Farmer's Carry (24/16 kgs)
Rest the same length of time the first set took you - 1:1 Work:Rest Ratio

Three rounds for time of:
800 Meter Run
20 Goblet Squats
15 Burpees Over the Barbell
20 Toes to Bar

A.

A.
Four sets of:
20-30 second Ring Support Hold
immediately followed by...
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Lunge Hold x 30-40 seconds each side
Rest 60 seconds

This is very similar to last week. If the lunges were light last week, add dumbbells to challenge yourself.

B.

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

A.

Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat x 1 rep @ 90-95%

B

Workout of the Month

4 Sets

400M Run

Or

500/400M Row

Rest 2 Minutes Between Sets

Your score is your slowest set. You can either run or row but you cannot split your sets.

In teams of two, alternating full rounds, complete ten (10) rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches
20 Wall Ball Shots (20/14 lbs)

Partner A will race through the run, snatches and wall ball shots while Partner B rests. As soon as Partner A is finished their 20th wall ball shot, Partner B starts running.

A.

Three sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by...
Romanian Deadlift x 6 reps @ 4011
immediately followed by...
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes

B.

For time:
500/400 Meter Row
50 Single Kettlebell Sumo Deadlifts (32/24 kg)
50 Chest-to-Bar Pull-Ups
50 Single Kettlebell Sumo Deadlifts (32/24 kg)
500/400 Meter Row

A.

Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
immediately followed by...
20-30 second Ring Support Hold
Rest 30 seconds
Copenhagen Side Plank x 30-40 seconds each side
(accumulate the time if necessary)
youtu.be/tj8trAmxLe0
Rest 30-60 seconds

B.

Five rounds for time of:
30 Double-Unders
15 Push-Ups
3 Wall Walks

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.