A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 5 reps
(land as high and soft as possible, then step down, reset and repeat - the goal is to jump as high as possible on every repetition)
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
5 Burpee Box Jump-Overs (24"/20")

Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calories of Rowing
800 Meter Run
50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

A,
"The Eagle"
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer's Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You'll repeat this 8 times - 64 total squats and 160-meters of farmer's carry.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

A.
Every 2:30, for 15 minutes (6 sets):
Hang Power Snatch + Power Snatch + 2 Tempo Overhead Squats @ 31X1

Similar to last week, focus on stability and balanced weight distribution through the foot on the tempo overhead squats.

B.
Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar

In teams of two, complete the following for time:
2000/1600 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters (50/35 lbs)
80 Ring Dips
40 Strict Pull-Ups
20 Wall Walks

Throughout this workout, only one partner will be working at a time. For the row, switch every 500/400 Meters, and for the fun, switch every 400 Meters. Partition the rest of the repetitions however you deem best.

A.
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 - Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
youtu.be/x0cecqqZQLE
Station 2 - Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 - Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011
Station 4 - Front-Leaning Rest on Rings x 40 seconds

For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

Compare results to January 29, 2024.

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch + Tempo Overhead Squat @ 31X1

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Bar-Facing Burpees
9 Power Snatches (115/75 lbs)

Four rounds for time of:
400 Meter Run
10 Dumbbell Shoulder to Overhead (50/35 lbs)
10 Strict Pull-Ups
400 Meter Run
10 Dumbbell Hang Squat Cleans (50/35 lbs)
10 Toes to Bar

A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today's 1-RM

B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Power Cleans (95/65 lbs)
20 Front-Racked Alternating Reverse Lunges (95/65 lbs)

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 6 reps
(land as high and soft as possible, then step down, reset and repeat - the goal is to jump as high as possible on every repetition)
Rest 3 minutes

B.

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Compare results to February 14, 2024.

In teams of two, complete for time:
2000/1600 Meter Row*

Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they'd like, as long as no rowing occurs unless the partner is in a static hold.

When the running clock reaches 10:00...

In teams of two, complete for time:
800 Meter Run (together)
120 Alternating Single-Arm Dumbbell Snatches (50/35 lb DB)*

Athletes may only perform kettlebell swings while their partner holds a front-leaning rest position. Teammates may switch as frequently as they'd like.

When the running clock reaches 20:00...

In teams of two, complete for time:
800 Meter Run (together)
120 Push-Ups*

Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they'd like.

For time:
800 Meter Run
40/30 Calories of Assault Bike
40 Double Kettlebell Deadlifts (24/16 kg KBs)
40 Walking Lunges with Farmer's Carry (24/16 kg KBs)
40 Double Kettlebell Deadlifts (24/16 kg KBs)
40/30 Calories of Assault Bike
800 Meter Run

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times - the sum of your six sets times.

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Jump-Overs (24"/20")
8 Power Cleans
400 Meter Run

Choose a load on the power cleans that can be completed in the first set in 35-45 seconds. If the power cleans start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.

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