For time:
800 Meter Run
800 Meter Row
800 Meter Run
40 Box Jumps (24"/20")
800 Meter Run
40 Push-Ups
800 Meter Run
800 Meter Row
If this looks to daunting to handle, then please set a time cap of 25-30 minutes and complete at much as you can during that time. It is ok to reduce the distance on the runs and the rows if needed. However the goal of this workout is to workout for a longer than normal duration. Please consult with the coach if you need additional modifications.
Every 8 minutes, for 40 minutes (5 sets) for times:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Push-Ups
If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but still earn 60 seconds of rest.
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3-4 reps
These should be challenging sets. If you make 4 successful reps, you should increase the load. If you performed these reps last week, your goal should be to increase load slightly in each set over what you performed last week.
B.
Five rounds for time of:
15/10 Calories of Assault Bike
10 Devil's Presses (50/35 lb DBs)
A.
Every minute, on the minute, for 6 minutes:
Minute 1 - 8-10 Supine Ring Rows @ 2111
Minute 2 - 45 Second Prone Plank Hold
B.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-5 reps @ 20X1
Followed by...
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today's heaviest set
C.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
20 Ring Dips
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.
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