Against a 4-minute running clock...
400 Meter Run
25 Goblet Squats (24/16 kg)
Max Reps of Pull Ups

Rest 2 minutes, and repeat for a total of six (6) sets. Post the number of pull-ups achieved in each set, then sum them for your overall score.

A.

"Strict Diane"
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

B.

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 - Barbell Hip Thrust x 6 reps @ 21X1
Station 2 - Band Pull-Aparts x 30 reps @ 1010
Station 3 - L-Sit x 60 seconds (accumulated time)

Every 90 Seconds For 30 Minutes (5 Rounds)

Station 1- 200M Run or 250/200M Row
Station 2- 20-25 Wallballs (20/14 lbs.)
Station 3- 15/12 Calorie Assault Bike
Station 4- 18-22 DB Snatches (50/35 lbs.)

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