4 Rounds for Time

300 meter Run

24 Toes-to-Bars

24 Box Jumps (24/20 in)

24 Goblet Squats (55/35 lb)

24 Hand Release Push-Ups

24/20 calorie Bike/Row

24 Air Squats

A.
Six sets of:
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

B.
Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Thrusters (115/75 lbs)

Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Sets 1-3 = 3 cleans @ 60-70%
Sets 4-6 = 2 cleans @ 70-80%
Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good then let's see some big weight!

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs (50/35 lb DBs)

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

Immediately followed by...

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B.
Three rounds for time of:
500/400 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

For time:
800 Meter Run

immediately followed by...

Five rounds of:
8 Strict Pull-Ups
16 Push-Ups @ 10X1
24 Alternating Pistols or Cossack Squats

immediately followed by...

800 Meter Run

Time Cap = 35:00For time:
800 Meter Run

immediately followed by...

Five rounds of:
8 Strict Pull-Ups
16 Push-Ups @ 10X1
24 Alternating Pistols or Cossack Squats

immediately followed by...

800 Meter Run

Time Cap = 35:00

A.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf...but keep your full foot on the ground. We're working on mobility as well as quad strength. For the romanian deadlifts, you'll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

For time:
1000/800 Meter Row
50 Thrusters (95/65 lbs)

Compare results with January 16, 2024.

A.
"Nate"
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Compare results to February 21, 2024.

B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
youtu.be/AYR_0XzzBGY
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

For time:
100 Double-Unders
800 Meter Run
60/40 Calories of Assault Bike
40 Alternating Dumbbell Snatches (50/35 lbs)
60/40 Calories of Assault Bike
800 Meter Run
100 Double-Unders

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 75%
*Sets 3-4 - 2 reps @ 80-83%
*Sets 5-6 - 2 reps @ 85-88%

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
15/10 Calories of Rowing
10 Box Jump-Overs (30"/24")
10 Toes to Bar

A.
Every 2:30 for 15 minutes (6 sets) of:
3-Position Clean @ 50-60% of 1-RM Clean
(Hang Clean + Hang Clean Below Knee + Clean)

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
12 Hang Power Cleans (135/95 lbs)

These should be sprint intervals! Attack these hard and you should have plenty of rest to repeat the effort with similar intensity. If you're giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.

In Teams of 2 for Time

400 Meter Run (Together)

180 Wallballs

120 Calorie Row

60 Power Cleans

400 Meter Run (Together)

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
instagram.com/p/Bf_0fxSAVRz
Station 2 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 - Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week - or around 80% of your 1-RM Deadlift)
youtu.be/G1GQaUyWNpA
Station 4 - Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Hang Power Cleans (95/65 lbs)
12 Front-Racked Barbell Alternating Reverse Lunges (95/65 lbs)

A.
Every 90 seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps

B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

C.
Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.

A.
Five sets of:
Front Squat x 3.2.1 reps
(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (50/35 lb DB)
Minute 5: Rest

A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
youtube.com/watch?v=Tb_NZDKGkvI
immediately followed by...
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Overhead Squats (115/75 lbs)
15 Push Presses (115/75 lbs)

Against a 12-minute running clock...
100/70 Calories of Assault Bike or Rowing
Max Reps of Wall Ball Shots (20/14 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 16:00...

Against an 8-minute running clock...
70/50 Calories of Assault Bike or Rowing
Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 28:00...

Against a 6-minute running clock...
50/35 Calories of Assault Bike or Rowing
Max Reps of Air Squats in remaining time

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Clean + Front Squat

Begin set one at 60% and build to a heavy.

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (175/115 lbs)
6 Strict Pull-Ups
9 Box Jumps (30"/24" - jump up, step down)

A.
Every 2 minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
Every 6 minutes, for 18 minutes (3 sets) for times of:
500/400 Meter Row
400 Meter Run
25 Push-Ups

Every 9 minutes, for 36 minutes (4 sets) for times:
400 Meter Run
12 Burpee Broad Jumps (4'/3')
6 Ring Muscle-Ups or 12 Ring Dips
3 Wall Walks
20/15 Calories of Assault Bike

Athletes should be getting at least 2 minutes of rest between sets, so please adjust the distance or repetitions to ensure the intended stimulus of this session.