In Partners, for Time:
400m Partner Run
50 Back Squats (45/35)
50 Shoulder to Overhead (45/35)
400m Partner Run
50 Pull-ups
50 Push-ups
400m Partner Run
50 Box Jumps
50 Kettlebell Swings
400m Partner Run
*Split work as needed.
**3 Burpee penalty for switching work( Consdier this an Rx+ option if you and your partner are looking for more of a challenge.
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
You don't have to perform this with a partner. If you don't have a partner, simply use a 1:1 work:rest ratio.
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-4 reps @ 20X1
If you achieve 4 successful reps, increase the load in the next set.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
A.
Every 2 minutes, for 20 minutes (10 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.
For time:
800 Meter Run
80 Alternating Reverse Lunges with KB/DB Farmer's Carry (24/16 kg)
800 Meter Run
A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
B.
For time:
50/40 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)
Partition as desired.
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep @ 80-88% of 1-RM Snatch
immediately followed by...
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90-94% of 1-RM Snatch
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
12 Burpee Box Jump-Overs (24"/20")
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.