A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 - 8 reps @ 55%
*Set 2 - 6 reps @ 65%
*Set 3 - 4 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 1 rep @ 101%
*Set 8 - 1 rep @ 101-105%
Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Compare your results to March 27, 2023.

B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
40-Foot Walking Lunges with Farmer's Carry (24/16 kg KBs; 20' out and 20' back)

"Hard Labor"
Four sets for max reps:
90 Seconds of Rowing (for calories)
Rest 30 seconds
90 Seconds of Assault Bike (for calories)
Rest 30 seconds
90 Seconds of KB or DB Snatches (24/16 kg)
Rest 30 seconds
90 Seconds of Burpee Pull Ups
Rest 30 seconds
90 Seconds of Box Jumps (24/16 kg)
Rest 30 seconds

Community Workout

In Teams of 2, Partners Alternate Rounds, 1 Minute On, 1 Minute Off

Goal = Accumulate 300 Burpees
10 Air Squats
10 Sit Ups
Max Burpees In Remaining Time

Time Cap = 40 Minutes

Partner A starts while Partner B rests. On minute 1 Partner A has 60 seconds to do 10 air squats and 10 sit ups and then max burpees until the 60 seconds is up. After 60 seconds, Partner B does the same while Partner A rests. The 10 Air Squats and 10 Sit ups are the buy in for each minute.

A.
Every minute, on the minute, for 15 minutes:
Deadlifts x 3 reps @ 50% of 1-RM Deadlift

These are explosive reps so please move the bar from the ground as fast as possible

B.

B.
Complete as many rounds and reps as possible in 12 minutes of:
30/25 Calories of Rowing
30 Single Kettlebell Sumo Deadlifts (32/24 kg)
30 Double-Unders

A.
Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:
*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 @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Compare results to April 24, 2023.

B.
Three rounds for time of:
Run 400 Meters
8 Front Squats or 15 Goblet Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

Every 5 minutes, for 40 minutes (4 sets of each) for time of:
*Station 1:
1000 Meter Row or Ski

*Station 2:
Four rounds for time of:
3 Wall Walks
12 Kettlebell Swings

Note your times for each of the 8 sets, then sum them for a total overall working time. Goal is to have the lowest total working time.

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

Sets and Reps are guidelines. Please allocate the 20 minutes in the best way to put yourself in a position to hit a PR.

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Compare your results to May 1, 2023.

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

B.
Three sets for max reps:
90 seconds of the following...
7 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following...
7 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following...
7 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

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)