Four rounds for time of:
40 Calories of Rowing
30/22 Calories of Assault Bike
20 V Ups
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24"/20")

A.
Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 2-3 minutes

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side - 50/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side - 50/35 lbs)
15/10 Calories of Assault Bike

*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 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today's heavy. If you miss, reduce the load and repeat that set.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar

30 Minute AMRAP

In Teams of 2

5 Pull Ups

10 Push Ups

15 Air Squats

Every 5 Minutes Starting at 0:00, 400 Meter Run

Both partners must complete the run before starting the work. Only one partner can work at a time. Teams pick up where they left off after returning from the run each round.

A.
Every 90 Seconds, for 3 minutes (2 sets):
Press in Split Jerk Position x 5 reps

B.
Every 2:30 minutes, for 15 minutes (6 sets):
Split Jerk x 2 reps

*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

C.
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Assault Bike
15 Pull-Ups
15 Push Presses (115/75 lbs)

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

Build from approximately 65-70% to today's heavy over the course of the eight sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Hang Power Cleans (115/75 lbs)
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)

For time:
1000/800 Meter Row
25 Burpee Box Jump-Overs (24"/20")
50/35 Calories of Assault Bike
25 Strict Handstand Push-Ups
50/35 Calories of Assault Bike
25 Burpee Box Jump-Overs (24"/20")
1000/800 Meter Row

A.

Every 90 Seconds for 9 Minutes (6 sets) Muscle Snatch + Dip Snatch

B.

Against a 3-minute running clock...
400 Meter Run
4 Ring Muscle-Ups or 12 Chest-to-Bar Pull-Ups
Max Reps of Snatches (135/95 lbs)

Rest 2 minutes, and complete a total of four (4) sets. Please note the number of repetitions of snatches achieved in each of the four sets.

A.
Take 20 minutes to build to today's 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up - no bounce out of the bottom.

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Compare your results to April 18, 2023. This is a re-test of a benchmark workout…hit it hard!

“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.

Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lb)
Kettlebell Swings (24/16 kg)
Wall Ball Shots (20/14 lb)
Box Jumps (24″/20″)

Athletes Notes

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize:
Pride

A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by...
Romanian Deadlift x 6 reps @ 4011
immediately followed by...
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes

B.

B.
For time:
1000/800 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)

Every 10 minutes, for 30 minutes (3 sets) for times of:
500/400 Meter Row
75 Double-Unders
25 Burpee Box Jump-Overs (24"/20")
400 Meter Run

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 @ 80%
*Set 6 - Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)

B.
In teams of two, complete 6 sets each for time of:
20/15 Calories of Assault Bike*

*The team member on the Assault Bike cannot be working to accumulate calories unless their partner is holding a perfect prone plank position - hands separated in line with shoulders, body in perfect line from ears to shoulders to hips to ankles.

Time Cap = 24:00

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build from approximately 60% to today's heavy complex.

B.
For time:
800 Meter Run
30 Chest-to-Bar Pull-Ups
30 Power Cleans (135/95 lbs)
800 Meter Run

A.
Every 90 Seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps
youtu.be/njXVHw-JfCA?si=hOI-DwO92n1LW-sd

B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

C.
Three sets for max calories/reps:
60 seconds of Assault Bike
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24"/20")

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Rowing
20 Kettlebell Swings

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 12 minutes of:
400 Meter Run
20 Alternating Pistols or Cossack Squats
20 Dumbbell Push Presses (50/35 lb DBs)

A.
"Christine"
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")

Rest until relatively recovered, and then...

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
instagram.com/p/Bf_0fxSAVRz
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
youtu.be/G1GQaUyWNpA
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

For time:
800 Meter Run
80 Jumping Lunges
40 Push-Ups
20 Walking Lunges with Kettlebells (24/16 kg)
400 Meter Run
20 Walking Lunges with Kettlebells (24/16 kg)
40 Push-Ups
80 Jumping Lunges
800 Meter Run

A.
Every 90 Seconds, for 3 minutes (2 sets):
Press in Split Jerk Position x 5 reps

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

*Sets 1-3 = @ 70% of 1-RM Jerk
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%

C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups