Two rounds for time of:
400 Meter Run
500 Meter Ski Erg or Row
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
400 Meter Run
40 Wall Ball Shots (14/10 lbs)
400 Meter Run
500 Meter Row or Ski Erg

Time Cap = 40:00 - please adjust distances accordingly.

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 5 reps @ 32X1

Start at 60-65% and build to complete the final 2-3 sets at above 70% of your 1-RM Front Squat.

For time:
25 Pull-Ups
50 Wall Ball Shots
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups



Time Cap: 15:00

Every 5 minutes, for 30 minutes (3 sets of each) for times:
*Station 1 - 1000 Meter Row
*Station 2 - Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer's Carry (24/16 kg KBs)

Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.

Compare your results to January 23, 2024.

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

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%

C.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press (50/35 lb DBs)

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 10:00...

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil's Presses

Rest 2 minutes, and when the running clock reaches 20:00...

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Jerk x 1 rep

Start at approximately 60% of your 1-RM and build to today's heavy Power Jerk.

B.
Two sets for max reps of:
3 Minutes of Assault Bike for Calories
2 Minutes of Strict Handstand Push-Ups
1 Minute of Chest-to-Bar Pull-Ups
Rest 3 minutes

Against a 7-minute running clock...
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
15 Air Squats
10 Push-Ups
5 Pull-Ups

Rest 3 minutes, and repeat for a total of four (4) sets.

Score the total number of rounds and reps completed.

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.

Workout of the Month
5 Rounds for Time

10 Toes to Bar
5 Burpee Box Jump Overs
50 Double Unders

Rest 30 Seconds

10 Chest to Bar Pullups
5 Burpee Box Jump Overs
50 Double Unders

Rest 90 Seconds

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)

Community Workout

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