A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 - 5 reps @ 70% of 1-RM
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 90%
*Set 4 - 3 reps @ 85%
*Set 5 - 5 reps @ 78-80%
*Set 6 - 8 reps @ 73-75%
B.
For time:
50/40 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
50/40 Calorie Row
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off + Clean + Hang Clean
Build over the course of the 8 sets to something heavy for today. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees for the lift-off.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up
OR...
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Three rounds for time of:
Partner A Rows 500 Meters...
While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) - and keeps KBs/DBs in overhead, front rack, or farmer's carry hold for the duration of Partner A's row
immediately followed by...
Partner B Rows 500 Meters...
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) - and keeps KBs/DBs in overhead, front rack, or farmer's carry hold for the duration of Partner A's row
immediately followed by...
Both Partners A and B run 400 Meters (together)
-----------
One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 - 5 reps @ 70% of 1-RM
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 90%
*Set 4 - 3 reps @ 80-85%
*Set 5 - 6 reps @ 75-80%
*Set 6 - 9 reps @ 70-75%
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.
For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)
In 10 Minutes, build to a heavy 3 rep Overhead Squat
If you struggle with this movement, don’t worry about the weight and focus on getting more comfortable with having the bar overhead. Squat only to a depth where you can maintain a locked out arms position. Using a box to squat to is sometime helpful until you get comfortable with the movement.
B
For time:
120 Wallballs (20/14 lbs)
90 Box Jumps
60 Burpees
30 Chest to Bar Pullups
Partition as you like
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 - 4-8 Ring Muscle-Ups
Station 2 - 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you're still learning hand balancing, another option is hand stand holds against a wall)
Station 3 - L-Sit x 60 seconds
(accumulate the time if you're unable to maintain this position unbroken)
B.
Two rounds for time of:
40/32 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
40/32 Calories of Rowing
30 Push-Ups
Time cap = 15 minutes
Three rounds for time of:
800 Meter Run
24 Toes to Bar
12 Overhead Squats (135/95 lbs)
Take the overhead squats from the floor. Overhead squat weight should be such that you are able to complete at least your first round in two sets or less. Toes to bar should be done in three sets or less; please adjust reps and loading as needed to maintain the right stimulus.
In teams of two, complete the following for time:
1200 Meter Med-Ball Run
50 Pull Ups
100 Wall Ball Shots
200 Med Ball Sit-Ups
300 Double-Unders
400 Meter Walking Lunge with Med-Ball
(only the partner with the ball may lunge the team forward)
TimeCap= 40 Minutes
Every 8 minutes, for 32 minutes (4 sets) for times of:
500 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch
We tested a new 1-RM Snatch last week, please use between 70-75% of the heaviest lift you were able to achieve then.
A,
"The Eagle"
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer's Carry
This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You'll repeat this 8 times - 64 total squats and 160-meters of farmer's carry.
Compare results to June 1, 2023.
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
A.
Take 20 minutes to build to today's 1-RM Bench Press
B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
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
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