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.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1 reps
(rest 10 seconds between singles)

Approximate loading % per set: 55, 60, 65, 70, 75, 780, 80-85, 85-90, 90-95, 95+, 95+

B

Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

Compare results to April 25, 2023.

A.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 90-95%

B.
Three rounds for time of:
20 Pull-Ups
20 Front Squats (135/95 lbs)
400 Meter Run

A.
Every 3 minutes, for 21 minutes (7 sets):
Deadlift
*Set 1 - 6 reps @ 60%
*Set 2 - 4 reps @ 70%
*Set 3 - 2 reps @ 75%
*Set 4 - 1 reps @ 80%
*Set 5 - 1 rep @ 80-84%
*Set 6 - 1 rep @ 84-87%
*Set 7 - 1 rep @ 87-90%

B.
Three rounds for time of:
400 Meter Run
12 Toes to Bar
12 Left Arm Kettlebell Snatches (24/16 kg)
12 Right Arm Kettlebell Snatches (24/16 kg)

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 - Wall-Facing Handstand Marching x 20 reps
youtu.be/GMH4WnMvgzk
Interval 2 - Hanging Or Lying Down Leg Raises x 10-12 reps (If laying down, hold the rig and do not let your legs touch the ground unless necessary)
Interval 3 - Ring Pull-Ups (with False Grip) x 8 reps
youtu.be/u_F7iRfnxSI
Interval 4 - Ring Dips (with or without scaling option) x 12 reps
youtu.be/NbUOZOKzmIQ

B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 - 20/15 Calories of Rowing
Station 2 - 5 Burpee Box Jump-Overs + 8 Strict Pull-Ups
Station 3 - 20 Wall Ball Shots (20/14 lbs)
Station 4 - 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer's Carry (32/24 kg)

In teams of four, complete five sets for max reps/calories of:
60 seconds of Assault Bike or Bike Erg (for calories)
60 seconds of Strict Pull-Ups
60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds

Teams get one bike, one pull-up bar, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories cycled and reps completed).

A.
Every 3 minutes, for 12 minutes (4 sets) of:
Deadlifts x 10-12 reps @ 55-65% of 1-RM

B.

Workout of the Month

Complete as many rounds and reps as possible in 16 minutes of:
16 DB Snatches (50/35 lbs.)
12 Box Jump Overs

Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

Compare results to April 17, 2023.

A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don't have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.

B.
For time:
1000 /800 Meter Row
75 Air Squats
50 Single-Arm Kettlebell Push Presses (24/16 kg; switch arms as you wish)
25 Strict Pull-Ups
50 Single-Arm Kettlebell Push Presses (24/16 kg; switch arms as you wish)
75 Air Squats
400 Meter Run

A.
Bench Press
*Set 1: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.

B.

B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 4 - 40 Double-Unders
Station 3 - 20 Push-Ups
Station 1 - 15/10 Calories of Assault Bike
Station 2 - 5 Wall Walks

A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch from Mid-Thigh + Snatch @ 80-85% of 1-RM Snatch

B.
Every 7 minutes, for 21 minutes (3 sets) for times:
1000/800 Meter Row
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep @ 85-90% of 1-RM Deadlift

B

Every 4 minutes, for 16 minutes (4 sets) for times:
8 Strict Pull-Ups
16 Kettlebell Swings
24/18 Calories of Assault Bike

Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.

B.

For time:
60 Calories of Rowing
30 Ground to Overhead (135/95 lbs)
15 Strict Handstand Push-Ups

Time Cap = 10:00 - please adjust loading or repetitions accordingly.

A.

Complete as many rounds and reps as possible in 30 minutes of:
40/30 Calories of Assault Bike, Ski Erg or Rowing
40 Double-Unders
30 Alternating Barbell Lunges (95/65 lbs)
30 Push-Ups

A.

Bench Press
*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 75%
*Set 3 - 1 rep @ 80%
*Set 4 - 5 reps @ 75%
*Set 5 - 3 reps @ 80%
*Set 6 - 1 rep @ 85%
*Set 7 - 5 reps @ 80%
*Set 8 - 3 reps @ 85%
*Set 9 - 1 rep @ 90%
Rest exactly 2 minutes between sets.

B.

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side - 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side - 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

A.

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

B.

"Charley Horse"
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24"/20")

Barbell should start from the ground.

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)