Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
300-Foot Overhead Carry (24/16 kg KBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Toes to Bar

A.

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

Compare results to November 18, 2022

B.

Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Compare results to November 18, 2022.

A.
Four sets of:
Strict Press x 8-10 reps
(go as heavy as you can; if you get 10 reps go up in weight)
Rest 60 seconds

B.

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Beast-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

If you don't have a partner, rest the same duration it took for you to complete the previous round.

“Mini Murph”

Buy In

50 V Ups

5 Rounds

400M Run

10 Pullups

20 Push Ups

30 Air Squats

Buy Out

50 Ab Mat Sit Ups

A.
Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
youtu.be/kugmRt2HU4s
Rest 30-45 seconds

*Set 1 - Strict Ring Dips x Max Unbroken Reps
*Set 2 - Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 - Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 - Strict Ring Dips x 40% of Max Unbroken Reps

Compare results to February 21, 2023.

B.
Against a 12-minute running clock...
1000 Meter Row
immediately followed by...
as many rounds as possible of:
5 Dumbbell Thrusters (50/35 lbs)
10 Dumbbell Push Presses (50/35 lbs)
25-Foot Walking Lunges with Dumbbells (50/35 lbs)

For time:
1200 Meter Run
60 Calories of Assault Bike
30 Chest-to-Bar Pull-Ups or 20 Strict Pull-Ups
800 Meter Run
40 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups or 15 Strict Pull-Ups
400 Meter Run
20 Calories of Assault Bike
10 Chest-to-Bar Pull-Ups or 10 Strict Pull-Ups

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