A.
Five sets of:
Bulgarian Split Squat x 6-8 reps @ 31X1
Rest 30 seconds
Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114
youtu.be/Uh6gUQyCYcs
Rest 30 seconds
B.
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 - 20 Speed Skaters - aka, "Heidens"
youtu.be/lP22Wh30yOU
Station 2 - 20 Wall Ball Shots (20/14 lbs)
Station 3 - 15 Toes to Bar
Station 4 - 45-Second Front-Leaning Rest on Rings
A.
Deadlift
#1: 8 reps @ 50%
#2: 6 reps @ 60%
#3: 4 reps @ 70%
#4: 2 reps @ 75%
#5: 2 reps @ 75%
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer's Carry (24/16 kgs)
Rest the same length of time the first set took you - 1:1 Work:Rest Ratio
A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 - Ring or Bar Muscle-Up Progressions
Movement 2 - L-Sit Hold Progressions
Movement 3 - Handstand Hold Progressions
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
For time:
800 Meter Run
immediately followed by...
Two rounds of:
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups
immediately followed by...
800 Meter Run
OR
For time:
800 Meter Run
immediately followed by...
Two rounds of:
40 Burpees
20 Strict Pull-Ups
40 Alternating Cossack Squats
20 Kettlebell Swings
10 Strict Handstand Push-Ups
immediately followed by...
800 Meter Run
In teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Strict Pull-Ups
Partners may partition the repetitions however they choose, but only one partner may be working at a time - except on the run, which must be completed together.
A.
Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Sets 4-6 - 3 reps @ 80%
Rest as needed
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer's Carry (32/24 kg KBs)
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
youtu.be/_Fi0n4N2o3Y
For the slow pull snatch, the barbell should be lifted at half speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
B
For time:
24/18 Calories of Assault Bike
12 Devil's Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil's Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil's Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil's Presses (50/35 lbs)
Compare your results to July 7, 2023.
A,
Take 20 minutes to find today's 1-RM Split Jerk
Compare results to February 13, 2023.
B.
For time:
1000 Meter Row
50 Pull-Ups
25 Shoulder to Overhead (135/95 lbs)
Monster Mash-Up"
Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
20 Deadlifts (185/125 lbs)
15 Burpee Box Jump-Overs (24"/20")
10 Toes to Bar
5 Wall Walks
400 Meter Run
Athletes should have at least 2 minutes to rest between sets. Please customize the distances or reps to ensure you maintain the proper stimulus.
Take 20-25 minutes to build to a 1-RM Back 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 June 26, 2023.
B.
"AB-3"
For max calories:
3 minutes of Assault Bike
This is a short, simple and brutal test. Give this everything you have and we promise you won't need more than these three minutes to feel as if you have done a lot of training today.
In teams of two, alternating each movement, complete ten (10) rounds for time of:
400 Meter Run
20 Dumbbell Burpee Deadlifts (50/35 lbs)
20 Dumbbell Box Step-Overs (50/35 lbs - 24"/20")
(Partner A runs 400 meters; Partner B performs 20 Dumbbell Burpee Deadlifts; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc...)
A.
Every 3:00, for 15 minutes (5 sets) of:
Back Squat
*Set 1 - 6 reps @ 70% of 1-RM
*Set 2 - 6 reps @ 80%
*Set 3 - 3 reps @ 90%
*Set 4 - 2 reps @ 95%
*Set 5 - Max Reps @ 85%
(allow only one full breath cycle at the top of each rep)
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
Compare results to April 24, 2023.
A.
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
B.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 2 reps
*Sets 1-4 = @ 70%
*Sets 5-7 = @ 75%
C.
Three rounds for time of:
400 Meter Run
9 Strict Handstand Push-Ups
15 Ring Dips
21 Push-Ups
A.
Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Sets 4-6 - 2 reps @ 75-80%
B.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24"/20" - step down)
10 Pull-Ups
10 DB Snatches (50/35 lb DBs)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don't have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)
B.
B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 - Rowing (for calories)
Minute 2 - Bar Muscle-Ups
Minute 3 - Alternating Reverse Lunges with Dumbbells (50/35 lbs)
Minute 4 - 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
A.
Take 20 minutes to build to today's 1-RM Clean
B.
For time:
30 squat clean and jerks
♀ 105 lb. ♂ 155 lb.
Compare your results to January 23, 2023.
Three sets for max calories/reps of:
60 seconds of Assault Bike
Rest 15 seconds
60 seconds of Push Press (115/75 lbs)
Rest 15 seconds
60 seconds of Alternating Pistols
Rest 15 seconds
60 seconds of Strict Pull-Ups
Rest 15 seconds
60 seconds of Dumbbell Box Step-Overs (35/25 lb DBs; 24"/20" box)
Rest 60 seconds
Note your total calories + reps achieved in each set, then sum them for your overall score.
Every 3 minutes, for 30 minutes (10 sets) for max load:
300/250 Meter Row
2 Cleans
Note loads successfully lifted and sum them for your total score.
Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
30 Single-Arm Kettlebell Snatches (24/16 kg; 15 reps each side)
20 Box Jump-Overs (24"/20")
10 Bar Muscle-Ups
400 Meter Run
Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you're unable to perform the first set as prescribed in less than 10 minutes.
A.
Every 3:00, for 15 minutes (5 sets) of:
Back Squat
*Set 1 - 8 reps @ 65% of 1-RM
*Set 2 - 6 reps @ 75%
*Set 3 - 4 reps @ 85%
*Set 4 - 3-4 reps @ 90%
*Set 5 - Max Reps @ 80%
(allow only one full breath cycle at the top of each rep)
B.
8 Rounds (1 Minute On, 1 Minute Off)
20 Double Unders
4 Thrusters (DB 50/35 or Barbell 135/95)
Max Toes to Bar in Remaining Minute