A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 - 5 reps @ 75%
Set 2 - 3 reps @ 80%
Set 3 - 1 reps @ 85%
Set 4 - 3 reps @ 87%
Set 5 - 2 reps @ 90%
Set 6 - 1 rep @ 95%
Immediately followed by...
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%
#2: 8 reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
10 Strict Pull-Ups
A.
Take 20 minutes to build to today's 1-RM Front Squat
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)
Beach Muscles"
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by...
20 rounds (partners alternating full rounds) of...
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by...
1600 Meter Relay Run (alternating 400 meters)
A.
Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep @ 90% of 1-RM
Focus on SPEED on the ascent. We want these to feel powerful!
B.
For time:
42 Wall Ball Shots (20/14 lbs)
21 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar
Every 2 minutes, for 40 minutes (4 sets) for max reps of:
Station 1 - 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Double-Unders
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike (calories)
Compare results to March 5, 2024.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 - 15/10 Calories of Rowing
Station 2 - 10 Overhead Squats (135/95 lbs)
Station 3 - Max Reps of Burpee Box Jump-Overs (24"/20")
Station 4 - Rest
A.
Take 20-24 minutes to build to today's 1-RM Clean
B.
For time:
30 Squat Clean to Overhead (155/105 lbs)
Compare your results to February 19, 2024.
A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 - 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 2 - Slider Hamstring Curls x 10-12 reps @ 2111
(if you don't have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 - Hollow Body Hold x 60 seconds
Station 4 - Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
B.
Against an 8-minute running clock, complete as many reps as possible of:
1000/800 Meter Row
Max reps of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20" box)
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 35 minutes of:
4 Strict Pull-Ups
8 Push Presses (135/95 lbs)
12 Front Squats (135/95 lbs)
*Every 6 rounds (3 per teammate), teams must run 400 meters together - with both back in before starting the triplet.
For time:
800 Meter Run
50 Deadlifts (225/155 lbs)
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (50/35 lb DBs)
800 Meter Run
If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.
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.