Three sets of:
Front-Racked Barbell Split Squats (Left) x 10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 45 seconds
Front-Racked Barbell Split Squats (Right) x 10 reps @ 30X1
Rest 45 seconds
Front Body Line x 15.15.15 seconds
youtu.be/faBZ5VbHgJ0
(rest 5 seconds between 15 seconds of work)
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
10 Toes to Bar
Take 15 minutes to establish an 8-RM...
Strict Overhead Press
Rest until the running clock reaches 18:00, and then...
Every 3 minutes, for 6 minutes (2 sets) of:
Strict Overhead Press x 8 reps @ 90% of today's 8-RM
B.
Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs)
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps
These sets should be heavy! Ensure proper mechanics at all times, but the goal is to work at loads just below those that would cause mechanical failure.
B
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
20 Walking Lunges with KB/DB Farmer's Carry (24/16 kg)
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 - 400 Meter Run
Station 2 - 6 Wall Walks
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 30 Toes to Bar
Station 5 - 30 Wall Ball Shots (20/14 lbs)
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean
Immediately followed by...
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1 rep
Build over the eight sets to today's heavy Clean.
B.
Against a 3-minute running clock...
Row 500/400 Meters
Max Reps of Chest-to-Bar Pull-Ups
Rest 3 minutes and repeat for a total of THREE sets.
Record total number of pull-ups
In Teams of 2
Fight Gone Bad (Partner Version)
6 Rounds For Total Reps in 30 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Burpees
1 minute Box Jumps (24/20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
* Partners alternate exercises each minute.
A.
Every 4 minutes, for 20 minutes (5 sets) for times:
16 Single-Arm Kettlebell Snatches (8 Left; then 8 Right)
16 Kettlebell Swings
16 Alternating Reverse Lunges with Kettlebell Goblet Hold
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 - 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 - 60 seconds of Side-Plank Hold (Left Side)
Station 3 - 60 seconds of Band Pull-Aparts
Station 4 - 60 seconds of Side-Plank Hold (Right Side)
Against a 7-minute running clock...
400 Meter Run
15 Burpee Box Jump-Overs (24"/20")
400 Meter Run
Max Calories of Assault Bike
Rest 3 minutes, and repeat for a total of four (4) sets. Note the number of calories in each round and then sum them for your overall score.
If the heat is an issue, the runs can be replaced with a 500/400 Meter row.
A.
Take 20 minutes to build to today's 1-RM Bench Press
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
A.
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean
Immediately followed by...
Every 2 minutes, for 10 minutes (5 sets) of:
Clean x 3 reps
B.
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
10 Toes to Bar
5 Devil's Presses (50/35 lb DBs)
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM.
For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups
For time:
40/30 Calories of Assault Bike
30 Strict Handstand or Pike Push-Ups
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Push-Ups
30 Dumbbell Push Presses (50/35 lbs)
800 Meter Run
Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.
In the first set you will be hard capped at 15:00 in order to allow for 5:00 of rest before starting the second set. For example, if at 15:00 in the first set you just completed the 30 DB push press, you will stop at this point. When the clock reaches 20:00 you will start the workout with the assault bike and you would complete this set when you finish the 30 DB push press, not the 800 Meter run. Set 1 and Set 2 should be identical in terms of work completed.
Against a 4-minute running clock, for max reps:
400 Meter Run
40 Double Unders
10 Chest-to-Bar Pull-Ups
Max Reps of Snatch (135/95 lbs)
Rest 2 minutes, and repeat for a total of six (6) sets - 36 minutes total.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 - 4-8 Ring Muscle-Ups
Station 2 - 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you're still learning hand balancing)
Station 3 - L-Sit x 60 seconds
(accumulate the time if you're unable to maintain this position unbroken)
Or
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 - Supine Ring Rows x 10-12 reps @ 2111
Station 2 - Nose-to-Wall Handstand Hold x 60 seconds
Station 3 - L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you're unable to maintain this position unbroken)
B.
Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups
Time cap = 14 minutes
Week #10 of 12 Deadlift Progression
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 2 reps
You should aim for these sets should to be heavier than last week.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24"/20" - step down)
10 Toes to Bar
10 Alternating Reverse Lunges (50/35 lb DBs)
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1-2 reps
*Sets 5-7 = 2-3 reps @ 5-10% lighter than your heaviest load lifted today.
B.
Every 4 minutes, for 16 minutes (4 sets) for max calories of:
90 Seconds of Assault Bike
60 Double-Unders
Take 15 Minutes to build to a heavy Bench Press Triple and then…….
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 1 rep
Build to a challenging triple, and then use that weight to perform one rep every 90 seconds for 8 sets. Focus on moving the weight as quickly as possible from chest to lockout.
"Desire"
For max reps:
5 Minutes of Burpee Box Jump-Overs (24"/20")
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven't done it before...can you get 80 reps in the 5 minutes?
In Teams of 2 with only one partner working at a time
50 Devils Press (50lbs/35)
100 Burpees
200 Air Squats
3000/2400 Meter Row
Partition as you like
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2-3 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:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run
A.
Complete as many rounds and reps as possible in 15 minutes of:
500/400 Meter Row
10 Box Jump-Up & Step-Downs (24"/20")
10 Dumbbell Hang Power Cleans (50/35 lb DBs)
Rest 5 minutes, and when the running clock reaches 20:00...
B.
Complete as many rounds and reps as possible in 15 minutes of:
30/20 Calories of Assault Bike
20 Wall Ball Shots (20/14 lbs)