Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 - 8 Deadlifts @ 70% of 1-RM
Minute 2 - 16 Walking Lunges with Farmer's Carry (32/24 kg KBs)
Minute 3 - 6 Bar Muscle-Ups
Minute 4 - 12 Parallette Shoot Throughs youtu.be/Ip4vd5Qw7CM
Minute 5 - 40 Seconds of Prone Plank

Workout Definition

Against a 3-minute clock...
Row 500 Meters
Max Reps of Toes to Bar

Rest 60 seconds, and then...

Against a 3-minute clock...
Run 400 Meters
Max Reps of Power Cleans (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet - total workout time will be 32 minutes.

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by...
Three rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

A.
Five sets of:
Strict Press x 5-6 reps
(go as heavy as you can; if you get 6 reps go up in weight)
Rest 30 seconds
Weighted Pike Stretch x 60 seconds
youtu.be/2NMnKB2FqpY
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row, Ski or Bike on Concept 2
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24"/20"; 50/35 lb KB/DB)

A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 - 3 reps @ 70%
Set 2 - 3 rep @ 75%
Set 3 - 3 reps @ 80%
Set 4 - 3 reps @ 85%
Sets 5-8 - 7 reps @ 70%

B.

Workout of the Month

A.
12 Minute TC
Front Squats (135/95 lbs.) 10-1
Bar Facing Burpees 1-10

At the 12 Minute Mark......

B.
5 Minute TC
Max Clean

Community Workout

In Teams of 2

210 /190/170 Calorie Row or 160/140/120 Calorie Bike
150 Wallballs (20/14 lbs.)
90 DB Snatches (50/35 lbs.)

Cash Out

Partners must accumulate 5 minutes of Plank and/or Hollow Hold

A.
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders or Mountain Climbers
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Box Step-Overs (50/35 lbs; 24"/20" box)
10 Box Jumps (24"/20")

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Dumbbell Push Presses (50/35 lbs)

A.

Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
youtu.be/G1GQaUyWNpA
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.
For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

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