Three rounds for time:
1000/800 Meter Row
80 Double-Unders
60-Meter Farmer's Carry (32/24 kg KBs)
40 Jumping Lunges
20 Push-Ups

Time Cap = 40:00

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1: 5-6 reps
*Sets 2-4: 3-4 reps
*Set 5: Max reps @ 10% less than heaviest set of 3-4 reps

These sets should be challenging. If you reach the top end of the range, increase the load until you're unable to do so.

B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24"/20")

A.

Every 2 minutes, for 16 minutes (8 sets):
Low Hang Snatch + Snatch

Please start light (around 60-65%) and continue to build as long as the sets feel good.

Workout of the Month

For Time:
30/20 Cal Assault Bike
15 Snatches (95/65)
30/24 Calorie Row
15 Clean and Jerks
400 Meter Run
15 Thrusters

In Teams of 2

Complete as many rounds and reps possible in 30 minutes of:
25/18 Calories of Assault Bike or 400 Meter Run
45 Dumbbell Deadlifts (50/35 lb DBs)
25/18 Calories of Assault Bike or 400 Meter Run
30 Dumbbell Hang Clean & Jerks (50/35 lb DBs)
25/18 Calories of Assault Bike or 400 Meter Run
15 Devil's Presses (50/35 lb DBs)

For time:
800 Meter Run
20 Chest-to-Bar Pull-Ups
20 Ground to Overhead (135/95 lbs)
20 Front-Racked Alternating Lunges (135/95 lbs)
800 Meter Run
20 Front-Racked Alternating Lunges (135/95 lbs)
20 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups
800 Meter Run

A.

Back Squat for load:
#1: 4 reps @ 80%
#2: 4 reps @ 80%
#3: 4 reps @ 80%
#4: 3 reps @ 70%
#5: 3 reps @ 70%

B.

Two sets for max reps, each against a 4-minute running clock, of:
500/400 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees

Rest 4 minutes between sets.

A.

Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 reps @ 20X1

Followed by...

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today's heaviest set

B.

Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 - 20/15 Calories of Assault Bike
Minute 2 - 12-15 Toes to Bar
Minute 3 - 10-12 Stationary or Ring Dips @ 1111
Minute 4 - 15-20 Push-Ups
Minute 5 - Rest

A.

Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch

For today's session, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet. Start at 55%-60% and increase only if the set feels good.

B.

For time:
1000/800 Meter Row
100 Double-Unders
60/40 Calories of Assault Bike or Bike Erg

A.

Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 75% of 1-RM

B.

Four rounds for time of:
400 Meter Run
25 Kettlebell Swings (24/16 kg)

In teams of two, complete three rounds for time of:
800 Meter Run (relay run)
Partner 1 = 30 DB Snatches (50/35 lbs.)
Partner 2 = 12 Thrusters (135/95 lbs)
Partner 1 = 12 Thrusters (135/95 lbs)
Partner 2 = 30 DB Snatches (50/35 lbs.)

Partners will do a relay run in 200 meter increments and cannot move to their first task until they have completed the 800 meter run and may not move to the second task until both partners have completed the first task.

Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

Compare your results to March 21, 2024.

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 - Barbell Hip Thrust x 6 reps @ 21X1
Station 2 - Band Pull-Aparts x 30 reps @ 1010
Station 3 - L-Sit x 60 seconds (accumulated time)

Five rounds for time:
50 Double-Unders
400 Meter Run
30/22 Calories of Assault Bike
20 Walking Lunges with Farmer's Carry (24/16 kg KBs)

Time Cap = 40:00 Minutes

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following...

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 10% less than today's last set

B.
Three rounds for time of:
40/30 Calories of Rowing
20 Toes to Bar

Against a 4-minute running clock, for max reps:
400 Meter Run
40 Double Unders
10 Chest-to-Bar Pull-Ups
Max Reps of Ground to Overhead (135/95 lbs)

Rest 2 minutes, and repeat for a total of six (6) sets - 36 minutes total.

A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3: 7-8 reps
*Sets 4-5: 3-4 reps

These sets should be challenging. If you reach the top end of the range, increase the load until you're unable to do so.

B.

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 April 26, 2024.

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Compare results to January 24, 2024.

Rest 4 minutes until the running clock reaches 15:00, and then...

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 - Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 - Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 - Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 - Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 - 40 seconds of Front-Leaning Rest

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