Every 2 Minutes for 32 Minutes (You have two minutes to complete the work at each station and if you complete the work prior to the 2 minute mark, that will be your rest/transition time)
Station 1 - 10 Dumbbell Devil's Presses (50/35 lbs)
Station 2 - 20 Calories of Rowing or Assault Bike
Station 3 - 30 Box Jumps (24"/20" - jump up, step down)
Station 4 - 40 Russian Kettlebell Swings (32/24 kg)

"Ninja" |

Five rounds for time:
20 Double-Unders
15 Pull-Ups
10 Burpees
5 Strict Handstand Push-Ups

Compare results to March 15, 2023.

B.
Twelve (12) sets of:
20 Second Ring Support Hold
Rest 20 Seconds
20 Second Ring Dip Receiving Hold
Rest 20 Seconds

This portion will take 16 minutes. Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.

A.
Five sets of:
Elevated Heel GobletSquat x 8-12 reps @ 40X1
Put your heels on a plate or on a slant board
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24"/20")

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
youtu.be/RpoTmcGlaSw

Build from approximately 70% to today's heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
Six rounds for time:
200 Meter Run
10 Alternating Reverse Lunges with KB/DB Farmer's Carry (24/16 kg)
5 Dumbbell/Kettlebell Box Step-Overs (24/16 kg; 20" box)

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times - the sum of your six sets times.

Compare your results to June 21, 2023.

"The Back 40"

For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

B.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by...
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

Against a 5-minute running clock...
20/15 Calories of Assault Bike
400 Meter Run
Max Reps of Burpee Box Jump-Overs in remaining time

Rest 2 minutes, and repeat for a total of FIVE (5) sets - 35 minutes of total workout time.

Adjust calories or the distance of the run so you are getting at least 40 seconds to work on burpees.

A.
Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Set 4 - 2 reps @ 75%
*Set 5 - 2 reps @ 85%
*Set 6 - 1 rep @ 90%
Rest as needed

B.

B.
Three rounds for time of:
30/20 Calories of Assault Bike
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold

For time:
800 Meter Run
60 Wall Ball Shots (20/14 lbs)
40 Box Jump-Up & Step-Downs (24"/20")
20 Devil's Presses (50/35 lb DBs)
800 Meter Run
20 Devil's Presses (50/35 lb DBs)
40 Box Jump-Up & Step-Downs (24"/20")
60 Wall Ball Shots (20/14 lbs)
800 Meter Run

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then...

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 - Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 - Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 - Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 - Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 - 40 seconds of Front-Leaning Rest

A.
Build to today's 1-RM Tempo Front Squat @ 32X1

Followed by...

One set of:
Front Squat x Max Reps @ today's 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Kettlebell Push Presses (24/16 kg KBs)

A.
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
youtu.be/RpoTmcGlaSw

Build from approximately 70% to today's heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

"Ingrid"

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

Compare your results to August 24, 2023.

In Teams of 2 With Only One Partner Working at a time

0:00-8:00

15/12 calorie Bike

15 Kettlebell Swings (24 kg/16 kg)

Rest 2 Minutes

10:00-18:00

4 Pull-Ups

8 Push-Ups

16 Air Squats

Rest 2 Minutes

20:00-28:00

15 Box Jumps (24/20 in)

15/12 calorie Row

Rest 2 Minutes

30:00-38:00

20 Wall Ball Shots (20/14 lb)

30 Sit-Ups

Your Score is your Total Amount of Rounds Completed. Incomplete Rounds in any segment do not count towards your score.

Post-Turkey Purge

Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24"/20")
1 Minute of Dumbbell Snatches(50/35 lbs)
Rest 5 minutes

“12 Days”

100 Meter Run

2 Front Squats

3 Cleans

4 Dips

5 Pullups

6 Box Jumps

7 Burpees

8 Toes to Bar

9 Wallballs

10 KB Swings

11 Goblet Squats

12 Thrusters

How do you do the “12 Days” workout?
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

Followed by...

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%

B.
For time:
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (50/35 lb DBs)
1000/800 Meter Row

Every 4 minutes, for 32 minutes (8 sets) for max reps:
400 Meter Run
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups or Ring Dips*

*Perform Strict Handstand Push-Ups for sets 1, 3, 5 and 7, and Ring Dips for sets 2, 4, 6 and 8.

A.
Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Set 4 - 2 reps @ 80%
*Set 5 - 2 reps @ 90%
Rest as needed

B.

“DT”

Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Push Presses (135/95 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 Kettlebell Swings, Partner A will perform 20 Push Presses, and Partner B will run 400 meters – and so on for 30 minutes.

A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 - Supine Ring Rows x 8-10 reps @ 2111
Minute 2 - Side Plank (Left) x 40 seconds
Minute 3 - Side Plank (Right) x 40 seconds
Minute 4 - Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 - Hollow Rocks or Hold x 30-40 seconds