Saturday Community Workout

In Teams of 2

TC- 40 Minutes

100 Calorie Assault Bile
100 Calorie Row
100 Box Jumps
100 GHDs or V Ups
100 Burpees
100 KB Swings

Partners are allowed to do the exercises in any order they like but once they start an exercise they must complete that exercise before moving to the next. For example, if you start with the Assault Bike, you must complete all 100 calories before moving to the next exercise. However, you can choose any other exercise on the list as your next exercise.

A.

Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

B.

For time:
1000/800 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)

Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run or 500/400 Meter Row
8 Shoulder to Overhead

The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets. You must either row or run, you cannot switch.

"Cannonball Run"
For time:
800 Meter Run
40 Pull-Ups or 20 Strict Pull-Ups
40 Kettlebell Snatches (24/16 kg; 20 each arm)
40 Wall Ball Shots (20/14 lbs)
400 Meter Burden Run with Wall Ball (20/14 lbs)
40 Wall Ball Shots (20/14 lbs)
40 Kettlebell Snatches (24/16 kg; 20 each arm)
40 Pull-Ups or 20 Strict Pull-Ups
800 Meter Run

A.

Every 2 minutes, for 20 minutes (10 sets) of:
Deadlift x 2 reps @ 75-80% of 1-RM

Make sure you pull the slack out of the bar and focus on proper mechanics. Perform the concentric as fast as possible.

B.

Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Dumbbell Burpee Deadlifts (50/35 lbs)
12 Toes to Bar

A.

Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

B.

Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
10 Power Snatches (135/95 lbs) or 25 KB Swings

Each set should take no more than 3 minutes. The Assault Bike should be done in two minutes or less; please adjust the calories or loading to ensure that you get at least one minute of rest between sets.

In teams of two (You Go, I Go), complete 10 Rounds (5 each):
12 Calorie Row
10 Toes to Bar
8 Wallballs (20/14 lbs)
6 Power Cleans (135/95 lbs.)
4 Strict Pull-Ups/Chest 2 Bars/Muscle Ups

A.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps @ 75-80%

B.

For time:
800 Meter Run
40 Strict Handstand Push-Ups
40 Ring Dips
800 Meter Run

A.

Every 2 minutes, for 24 minutes (12 sets) of:
Deadlift x 2 reps @ 70-75% of 1-RM

Make sure you pull the slack out of the bar and focus on proper mechanics. Perform the concentric as fast as possible.

B.

Every 3 minutes, for 15 minutes (5 sets) for times:
18/12 Calories of Assault Bike
50-Foot Walking Lunges with Farmer's Carry (24/16 kg KBs)

Every 12 minutes, for 36 minutes (3 sets) for times:
1000 Meter Row
20 Burpees Over the Erg
10 Strict Pull-Ups
400 Meter Run
10 Dumbbell Thrusters (50/35 lb DBs)
5 Devil's Presses (50/35 lbs)

A.

Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

(perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both)

B.

Every 4 minutes, for 20 minutes (5 sets) for times:
400 Meter Run
10 Toes to Bar
10 Hang Power Snatches (115/75 lbs) or 20 Alternating DB Snatches (50/35 lbs.)

A.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

B.

Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)

If you don't have a partner, you'll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

In Teams of 2

20 Rounds for Time

9 Calorie Row

8 Burpees Over the Rower

7 Toes to Bar

*Switch After Full Rounds*

A.

Deadlift
*Set 1 – 5 reps @ 50% of possible 3-RM
*Set 2 – 3 reps @ 75% of possible 3-RM
*Set 3 – 2 reps @ 85% of possible 3-RM
*Set 4 – 1 rep @ 90-95% of possible 3-RM
*Set 5 – Test 3-RM
*Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts.

B.

Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpee Box Jump-Overs (24"/20")
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

A.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 7 reps @ 67-73%

*If you were able to perform all sets and percentages (65-70%) last week then increase by 2-3%

B.

Five rounds for time of:
40 Double-Unders
10 Push Presses (135/95 lbs)
10 Toes to Bar

For time:
800 Meter Run
40 Walking Lunges with Farmer's Carry (24/16 kg KBs)
40 Pull-Ups
800 Meter Run
40 Pull-Ups
40 Walking Lunges with Farmer's Carry (24/16 kg KBs)
800 Meter Run

A.

In 15 minutes build to today's 1-RM Tempo Front Squat @ 32X1

Followed by...

One set of:
Front Squat x Max Reps @ today's 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.

For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 DB Snatches (50/35 lbs)

A.

Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch @ 70-75% of 1-RM Snatch

Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.

B.

Workout of the Month

2 Rounds For Time

45 Double Unders
30 WallBalls
15 Pullups

Rest 90 Seconds

15 Pullups
30 Wallballs
45 Double Unders

Rest 90 Seconds

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 - 18/15 Calories of Assault Bike
Station 2 - 12 Devil's Presses (50/35 lb DBs)
Station 3 - 300/250 Meter Row
Station 4 - 30 Wall Ball Shots (20/14 lbs)
Station 5 - Rest

A.

In 15 minutes build to today's 3-RM...
Pause Front Squat @ 33X1

Please adhere to the tempo - 3 second descent, and a 3 second pause in the bottom position.

B.

Every 4 minutes, for 20 minutes (5 sets), for times:
400 Meter Run
12 Thrusters (75/55 lbs)
6 Bar Muscle-Ups