A.
Every 3 minutes, for 18 minutes (6 sets) of:
2 Power Cleans + 2 Cleans + 2 Front Squats
Start at 55-60% of your 1-RM Power Clean and build from there.
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
500 /400 Meter Row
10 Bar-Facing Burpees
5 Cleans (185/125 lbs)
Against an 8-minute running clock...
400 Meter Run
4 Wall Walks
400 Meter Run
12 Toes to Bar
Max Calories of Rowing
Rest 2 minutes, and repeat for a total of four (4) sets. Note calories for each set, then sum them for your overall score.
A.
Take 25-30 minutes to build to today's 1-RM Deadlift
A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20 Walking Lunges with Kettlebell Farmer's Carry (24/16 kg KBs)
10 Push-Ups @ 10X1
5 Rounds (30 Minutes)
Station 1- 250/200 Meter Row
Station 2- 20 Goblet Squats (24/16kg)
Station 3- 200 Meter Run
Station 4- 20 Wallballs (20/14 lbs)
Each station is 90 Seconds. If you finish the work at a particular station before 90 seconds, you rest until the 90 second mark and then you start the work at the next station.
A.
Four sets of:
Bench Press x 6-8 reps @ 21X1
Rest 45 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X1
Rest 45 seconds
B.
Every 6 minutes, for 24 minutes (4 sets) for times of:
24/18 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; hold non-working arm DB in front rack; 6 each arm)
24/18 Push-Ups
A.
Take 10 Minutes to work on your skill movement of choice. Examples could be kipping, toes to bar, muscle ups, double unders, hand stand push ups……….. This could be any skill movement that you would like to improve.
B.
TC-30 Minutes
Five rounds for time:
400 Meter Run or 500/400 Meter Row
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)
A.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 65% or 1-RM
Reset the barbell every time on the floor...do not perform these touch and go.
youtube.com/watch?v=P_M64a_g-5I
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
100-Foot Double Kettlebell Overhead Carry (24/16 kg)
5 Ring Muscle-Ups
100-Foot Double Kettlebell Farmer's Carry (24/16 kg)
If you don't have a training partner for this session, use a 1:1 Work:Rest ratio - resting the length of time it took you to complete the preceding round.
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)
In Teams of 2
Partner Workout( all work is shared)
Buy In
2000/1600m row (split)
then………
30 rounds
4 Push-ups
8 sit-ups
12 air squats
then………..
Buy Out
1600m run or 100/80 Assault Bike Calories (split)
For time:
1200 Meter Run
60 Kettlebell Swings (24/16 kg)
30 Pull-Ups
800 Meter Run
40 Kettlebell Swings
20 Pull-Ups
400 Meter Run
20 Kettlebell Swings
10 Pull-Ups
Against an 8-minute running clock...
1000/850 Meter Row
12 Dumbbell Box Step-Overs
6 Wall Walks
Max Reps of Ring Dips
Rest 4 minutes, and repeat for a total of 3 sets (36 minutes).
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 - 5 reps @ 70-74% of 1-RM
*Set 2 - 5 reps @ 75-79%
*Set 3 - 3 reps @ 80-84%
*Set 4 - 2 reps @ 85-89%
*Set 5 - 2 reps @ 90-94%
*Sets 6-8 - 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Pistols
10 Toes to Bar
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.