A.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 2-3 reps
*Sets 4-6 = 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. If you performed the session on last week, aim for your first 3 sets to be at least 5% more load than was used in the first three sets of that session.
Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil's Presses (50/35 lbs)
Compare results to March 4, 2024.
For time:
2000/1600 Meter Row
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs - 10 steps each side)
40 Box Step-Overs with Dumbbell (50/35 lbs to 20" box)
80 Double-Unders
40 Box Step-Overs with Dumbbell (50/35 lbs to 20" box)
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs - 10 steps each side)
1600 Meter Run
A.
Take 18 minutes to build to today's 3-RM Bench Press
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 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.
Five rounds for time of:
20 Kettlebell Swings (32/24 kg)
10 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
10 Box Jumps (24"/20")
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-96%
Please take 10-15 minutes to build to at least 85% before starting your six sets at 90% or more.
B.
For time:
500/400 Meter Row
25 Overhead Squats (95/65 lbs)
25 Chest-to-Bar Pull-Ups
25 Overhead Squats (95/65 lbs)
500/400 Meter Row
In Teams of 2
400 Meter Farmer Carry
20 Rounds (Share Work as Desired)
10 Air Squats
10 Kettlebell Swings
10 Sit Ups
400 Meter Farmer Carry
Every 4 minutes, for 32 minutes (8 sets) for max load:
Rx
25-22/17-14 Calorie Assault Bike
3 Power Cleans
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all both elements in order for the round score to count.
A.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-3 = 3-4 reps
*Sets 4-5 = 5-6 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. If you performed the session on August 20, aim for the slightly higher than the loads used on that date.
B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24"/20")
20 Wall Ball Shots (20/14 lbs)
Every 6 minutes, for 30 minutes (5 sets) for times:
500/400 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.
A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps
Build over the course of the ten sets to your heaviest double.
B.
For time:
800 Meter Run or 1000/800M Row
60 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run or 1000/800M Row
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