Auri’s Spicy Delight

In Teams of 2

1600 Meter Relay Run (200 Meters)

80 Russian KB Swings

60 Wallballs

40 KB Squats

20 Burpees

10 Pullups

For time:

The Back 40
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

A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%

followed by...

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 85+%

Build to today's heavy double. Drop and reset between reps.

B.
Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

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. You can sub in a barbell if you the DB’s aren’t heavy enough for you.

B.
For time:
1000/800 Meter Row
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Air Squats
1000/800 Meter Row

Four rounds for time of:
800 Meter Run
21 Thrusters (75/55 lbs)
15 Chest-to-Bar Pull-Ups
9 Dumbbell Box Step-Overs (50/35 lbs; 20" box)

TC-36 Minutes

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

B.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk + Split Jerk

*Sets 1-2 = 60-65% of 1-RM Push Press
*Sets 3-4 = 70-75%
*Sets 5-6 = 80-83%
*Sets 7-8 = 85-88%

C.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Toes to Bar
12 Kettlebell Swings (24/16 kg)

Community Workout

In Teams of 2

For Time

1600 Meter Run

50 Devils Press

100 Sit Ups

200 Air Squats

1600 Meter Run

TC-36 Minutes

Rx- Partners Run Together

Scaled- Partners Alternate 200 Meter Runs

A.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

B.
For time:
40/32 Calories of Rowing
30 Ground to Overhead (75/55 lbs)
20 Bar-Facing Burpees
200 Meter Run
20 Bar-Facing Burpees
30 Ground to Overhead (75/55 lbs)
40/32 Calories of Rowing

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%

Followed by...

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)

B.
Complete as many rounds and reps as possible in 8 minutes of:
1 Thruster (115/75 lbs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
4 Thrusters
8 Pull-Ups
...and so on, following the pattern for 8 minutes.

A.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk

*Sets 1-2 = 55-60% of 1-RM Push Press
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%

B.
Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar
9 Strict Handstand Push-Ups
12 Pull-Ups
15/10 Calories of Assault Bike

Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.-

A.
Three sets of:
3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control - adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
24/18 Calories of Assault Bike
6 Devil's Presses (50/35 lb DBs)
12 Walking Lunges with Dumbbell Farmer's Carry (50/35 lb DBs)

Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row or 400 Meter Run
40 Double-Unders
300-Foot Farmer's Carry (32/24 kg KBs)
20 Kettlebell Swings (32/24 kg)
10 Strict Pull-Ups

800 Meter Run or 1000/800 Meter Row

50 Box Jump Overs

30 Ground to Overhead (135/95)

30 Burpees

800 Meter Run or 1000/800 Meter Row

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 - 5 reps @ 70-75%
Set 2 - 3 reps @ 80%
Set 3 - 1 reps @ 85%
Set 4 - 3 reps @ 87%
Set 5 - 2 reps @ 90%

Rest 2 minutes, and then...

Every 3 minutes, for 9 minutes (3 sets):
Bench Press
Set 6 - 1 rep @ 95%
Set 7 - 1 rep @ 101+%
Set 8 - 1 rep @ 101+%

"Desire"
For max reps:
5 Minutes of Burpee Box Jump-Overs (24"/20")

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven't done it before...can you get 80 reps in the 5 minutes?

Complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
400 Meter Run or 500/400 Meter Row
30 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
10 Strict Pull-Ups

A.
Three sets of:
5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control - adjust the loads as needed to maintain that focus. After completing the five reps with the pause, perform 5 deadlifts at a tempo of your choosing.

B.
Three rounds for time:
750/600 Meter Row or Ski
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Dumbbell Box Step-Overs (24"/20"; 50/35 lb DB)

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%

Followed by...

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6-8 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats)

Get A Grip

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95/65 lbs)
1 Squat Clean (95/65 lbs)
1 Front Squat (95/65 lbs)
1 Push Press (95/65 lbs)
1 Push Jerk (95/65 lbs)

The weight cannot rest on the floor at any point during the workout - the only contact must be the quick tap of the plates on the deadlift. The partner who hands the bar off must immediately run 100 meters before he or she may receive the weight back from his or her partner. If you drop the bar, instead of handing it off, you must run 200 meters instead of 100 meters.

"Cindy"

AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats