Build to today's 1-RM Tempo Front Squat @ 32X1
Followed by...
One set of:
Front Squat x Max Reps @ today's 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
Every 4 minutes, for 12 minutes (3 sets), for times:
500 Meter Row
10 Front Squats
Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.
Every 4 minutes, for 32 minutes (8 sets) for max load:
20/15 Calories of Assault Bike
6 Bar-Facing Burpees
3 Snatches
Note loads successfully lifted and sum them for your total score.
Take 15-20 minutes to build to today's 1-RM Strict Shoulder Press
B.
7 Rounds for Time
7 Burpees
7 Push Ups
7 Sit Ups
7 Pull Ups
7 Air Squats
7 Jumping Lunges
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters or row 500/400 meters together, or split 1000/800 meter row.
"Six Shooter"
Every 5 minutes, for 30 minutes (3 sets of each) for times:
*Station 1 - 1000/800 Meter Row
*Station 2 - Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer's Carry (24/16 kg KBs)
Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.
This is an extremely challenging workout. Please choose weights that you can easily handle as the deads and lunges need to be completed with very little break. If you cannot finish each station in approximately 4 minutes, please adjust as needed.
Compare your results to May 21, 2024.
In Teams of 2
3 Rounds For Time
20/15 Cal Row
10 Burpees Over the Rower
Then Partner Does the Same
15/12 Cal Assault Bike
15 G2OH (75/55)
Then Partner Does the Same
10/8 Cal Ski Erg or 200 Meter Run
20 Toes to Bar
Then Partner Does the Same
TC- 40 Minutes
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean + Front Squat + Jerk
Use this complex to groove your mechanics and build in load so that you're well prepared for the ten singles.
Followed by...
Every minute, on the minute, for 10 minutes:
Clean and Jerk x 1 rep @ 75-85%
B.
For time:
800 Meter Run
40 Dumbbell "Clusters" (50/35 lb DBs)
800 Meter Run
Every 2 minutes, for 14 minutes (7 sets):
Strict Overhead Press x 2 reps
Build to today's heaviest double.
B.
6 Minute AMRAP
4 Thrusters (95/65)
6 Burpees Over the Bar
24 Double Unders
Rest 2 Minutes
4 Ground to Overhead
6 Burpees Over the Bar
24 Double Unders
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 1 rep
*Set 5 – 3 reps
Build to a heavy single, then back off 5-10% and aim for 3 reps.
B.
For time:
1000/800 Meter Row
30 Toes to Bar
20 Front Squats (155/105 lbs)
30 Toes to Bar
1000/800 Meter Row
"The Running Dead"
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
TC- 30 Minutes
Compare results to July 5, 2024.
Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.
Front Squat
Every 3 Minutes for 4 sets
4 sets x 5 Reps @ 70-80%
B.
14 Minute AMRAP
2000/1600 Meter Row
40 Burpees Over the Rower
*Partition as you Like
With Remaining Time
Max Ground to Overhead
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Front Squat + Jerk
The goal for this session is to build consistency solid mechanics. Do not increase load at the expense of optimal mechanics, but build as technique tolerates.
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
3 Wall Climbs
60-Foot Walking Lunges with Farmer's Carry (50/35 lbs - 30' down and back)
A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
youtube.com/watch?v=Tb_NZDKGkvI
immediately followed by...
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
DB Row x 6 reps each arm @ 21X0
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Push-Ups
15 Toes to Bar
15/10 Calories of Assault Bike
"The Veteran"
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
If you're not prepared for the volume of this tribute workout, please consider performing the advanced, intermediate or beginner options so that you can still show your support for our veterans.
Advanced Version of "The Veteran"
Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
Intermediate Version of "The Veteran"
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
Beginner Version of "The Veteran"
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
11 Air Squats
11 Push-Ups
In Teams of 2
0:00-12:00
50/35 Calories of Assault Bike
In remaining time both partners work towards a max Snatch
Rest 12:00-14:00
14:00-26:00
50/35 Calorie Assault Bike
In remaining time both partners work towards a max Thruster
Rest 26:00-28:00
28:00-40:00
50/35 Calorie Bike
In remaining time both partners work towards a max Clean
Total Score is the combined weight of both partners across all 3 lifts.
"Winfield"
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 4 reps
Build to today's 4-RM.
B.
Three rounds for time of:
30/20 Calories of Assault Bike
50 Double-Unders
20 Toes to Bar
Time Cap = 20 Minutes
Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate eleveated and your movement consistent for approximately that duration of time.
Every 3 minutes, for 24 minutes (4 sets of each) for times:
Station 1 - 400 Meter Run + 10 Deadlifts (275/185 lbs)
Station 2 - 250/200 Row + 12 Dumbbell Box Step-Overs (50/35 lb DBs; 20" box)
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
Followed by...
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ same weight as last set
B.
21-15-9:
Assault Bike
Back Squat (135/95 lbs)