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):
Power Jerk + Split Jerk
*Sets 1-2 = 55-60% of 1-RM of Power Jerk
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
C.
Five rounds for time:
400 Meter Run
8 Strict Pull-Ups
16 Push-Ups @ 10X1
(pause at full extension on each rep)
TC-20 Minutes
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Start at approximately 60-65% and build to a new 1-RM Snatch.
B.
Every 3 minutes, for 12 minutes (4 sets) for times:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24"/20")
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters.
A.
Five sets of:
Back Squat x 2 reps @ 90+%
Rest 2 minutes
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24"/20")
Barbell should start from the ground.
Compare results to August 8, 2023.
A.
Every 90 seconds, for 15 minutes (10 sets):
Push Press + Power Jerk
*Sets 1-2 = 65-70% of 1-RM Push Press
*Sets 3-4 = 75-80%
*Sets 5-6 = 83-86%
*Sets 7-8 = 88-90%
*Sets 9-10 = 90+%
B.
Complete as many rounds and reps as possible in 15 minutes of:
21 Calories of Rowing, Ski Erg or Assault Bike
15 Toes to Bar
9 Strict Handstand Push-Ups
A
Every 2 Minutes for 14 Minutes
Power Clean x 1.1
Build over the Course of the 7 sets
B.
90 Calorie Row
60 Bar Facing Burpees
30 Cleans (135/95 lbs)
Partition as Desired
A.
Every 2:30, for 15 minutes (6 sets) of:
Deadlift x 2 reps @ 88-92% of 1-RM
B.
Against a 3-minute running clock...
30/22 Calories of Assault Bike
Max Reps of Double-Unders
Rest 3 minutes, and repeat for a total of 3 sets. Note total number of double-unders completed in each set, and then sum them for your total score. You should have at least 30 seconds to do double unders in Round 1. Adjust calories as needed.
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 70+%
followed by...
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by...
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 reps @ 90-95%
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Wall Walks
12 Alternating Dumbbell Snatches (50/35 lbs)
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 - 20/15 Calories of Assault Bike
Station 2 - 15 Devil's Presses (50/35 lb DBs)
Station 3 - 300/250 Meter Row
Station 4 - 30 Walking Lunges with Kettlebell Goblet Hold (24/16 kg)
Station 5 - Rest
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 85% of 1-RM
B.
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run
A.
Every 2 minutes, for 14 minutes (7 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%
*Set 6 - 6 reps @ 80-85%
*Set 7 - 8-10 reps @ 70-75%
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Dumbbell Box Step-Overs (50/35 lbs to 24"/20" box)
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 - 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 - 20 Wall Ball Shots (20/14 lbs)
Minute 3 - 20 Push-Ups
Minute 4 - 15 Box Jump-Overs (24"/20")
Minute 5 - 30-Second Front Leaning Rest on Rings
A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today's 3-RM.
B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Burpee Box Jump-Overs (24"/20")
A.
Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 8 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.
Four rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups
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)