“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Rest until relatively recovered, and then...

Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by...
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds

For the Split Squats...you'll perform the first 8 reps holding kettlebells or dumbbells in a farmer's carry position, then after the 8th repetition you'll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.

Upper Body Push/Pull Transition Week

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 August 2, 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

Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep @ 85-95% of 1-RM

B

Three rounds for time of:
20/15 Calories of Assault Bike
10 Ground to Overhead (135/95 lbs)

Pure Conditioning work

Every 6 minutes, for 36 minutes (2 sets) for times:
Station 1 - 1200/1000 Meter Row
Station 2 - 400 Meter Run + 40 Pull-Ups
Station 3 - 90/60 Calories of Assault Bike

Please note your times for each station, giving you a total of 6 times, and then sum them for your overall result.

In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil's Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups

Time Cap = 40:00

Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil's Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.

“Post-Turkey Purge”
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24"/20")
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes

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

Saturday Partner Workout

Partners Alternate Rounds

40 Rounds for Time

4 Burpees

6 V Ups

24 Double Unders

RX+ Time Cap- 30 Minutes

RX Time Cap- 35 Minutes

"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