A.
Every 2 minutes, for 14 minutes (7 sets) of:
Strict Press
Set 1 - 5 reps @ 60-70%
Set 2 - 4 reps @ 65-75%
Set 3 - 3 reps @ 80%
Set 4 - 2 reps @ 75-85%
Set 5 - 1 rep @ 80-90%
Sets 6-7 - 8 reps @ 65-75%
B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Rowing
15 Wall Ball Shots (20/14 lbs)
10 Strict Ring Dips
Five rounds for time of:
400 Meter Run
40 Air Squats
30 Push-Ups
200 Meter Run
10 Strict Pull-Ups
Time Cap = 40 Minutes
A.
"Nate"
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
youtu.be/AYR_0XzzBGY
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 - 3 reps @ 75%
Set 2 - 1 rep @ 85%
Set 3 - 3 reps @ 85%
Set 4 - 2 reps @ 90%
Sets 5-7 - 6 reps @ 80%
Set 8 - 4 reps @ 85%
B.
Three rounds for time:
400 Meter Run
20 Walking Lunges with Kettlebell Farmer's Carry (24/16 kg KBs)
10 Double Kettlebell Front Squats (24/16 kg KBs)
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95
B.
For time:
50/35 Calories of Assault Bike or Rowing
30 Ground to Overhead (115/75 lbs)
30 Pull-Ups
Time Cap = 10:00
In teams of two, alternate complete rounds:
0:00-10:00
10/8 Calorie Row
10 DB Snatches (50/35 lbs)
Rest 4 Minutes
14:00-24:00
5 Thrusters (95/65 lbs)
10 Ab Mat Sit Ups
Rest 4 Minutes
28:00-38:00
200 M Run
10 Bodyweight Walking Lunges (5 each side)
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 - 4 reps @ 70%
Set 2 - 3 reps @ 80%
Set 3 - 2 reps @ 85%
Sets 4-5 - 8 reps @ 70%
Set 6 - 6 reps @ 75%
Sets 7-8 - 6 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Box Jump-Overs (24"/20")
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
A.
Every 2:30 minutes, for 20 minutes (8 sets):
Power Clean + Jerk + Clean & Jerk
Build to today's heavy.
B.
Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (95/65 lbs)
Rest 2 minutes
Note your calories and reps achieved in each set, then sum them for your total score.
A.
Every 2:30, for 15 minutes (6 sets):
Strict Press
Set 1 - 5 reps @ 60-65%
Set 2 - 3 reps @ 65-70%
Set 3 - 2 reps @ 70-75%
Set 4 - 2 reps @ 75-80%
Set 5 - 2 reps @ 80-85%
Set 6 - 2 reps @ 85% or more
B.
B.
Every minute, on the minute, for 16 minutes (4 sets) for max calories/reps:
Station 1 - 45 seconds of Assault Bike
Station 2 - 45 seconds of Kipping Movement of Choice*
Station 3 - 45 seconds of Push-Ups
Station 4 - Rest
Station 2 is an opportunity to work on your kip, kipping pullups, toes to bar. Anything that has a kipping motion in it.
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.
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
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