In teams of three, complete five rounds for time of:
Row 1000/800 Meters
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Box Jumps (24/20")
Goal Time: <40 min
Time Cap: - 40 min
Every minute, on the minute, for 8 minutes:
1 Strict Pull-Up
2 Dynamic Chest to Bar Pull-Ups
3 Dynamic Pull-Ups
B.
Every minute, on the minute, for 20 minutes:
Station 1 - Strict Handstand Push-Ups x 7-10 reps
youtu.be/cLTvfDlhiXM
Station 2 - Ring Rows 7-10 Reps
Station 3 - Lateral Burpees over a Dumbbell x 10 reps
youtube.com/shorts/-a4fP37Lzow
Station 4 - Prone Plank Hold x 45 seconds
youtu.be/NJHQzXxhYQw
Take 10 minutes to build to 80% Front Squat weight and then...
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 75-80%
B.
Three rounds for time of:
Run 400 Meters
9 Front Squats (185/125 lbs)
Goal < 9:00
Time Cap - 13:00
Every 7 minutes, for 35 minutes (5 sets):
400 Meter Run
15 Toes to Bar
10 Double Dumbbell Deadlifts (70/50 lbs)
20/15 Calorie Assault
Goal < 5 Minutes each set
Push Jerk
Sets 1-3: 2 reps @ 70-75% of 1-RM
Sets 4-7: 1 rep @ 75-80% of 1-RM
Sets 8-10: 1 rep @ 85% of 1-RM
Rest 2 minutes between sets
B.
Against a three minute running clock, complete:
500/400 Meter Row
Shoulder to Overhead x Max Reps (115/85 lbs)
Rest three minutes between sets and complete for a total of TWO sets.
Goal: 12-18 reps per set
Eight Sets (Every 2:00)
Clean x 1.1
(rest 10 seconds between singles)
B.
Five rounds (every 3:00) for times:
12/9 Calorie Assault Bike
6 Hang Power Cleans (155/115 lbs)
Goal < 90 seconds per round
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with 24/16kg Kettlebell Farmer's Carry (20/20/20/20 - alternating partners)
400 Meter 24/16 kg Kettlebell Farmer's Carry (walk together - only one partner carrying KBs at a time)
80 24/16kg Russian Kettlebell Swings (20/20/20/20 - alternating partners)
Each pair only gets one set of KBs or DBs.
Goal: Have fun :)
Take 10 minutes to build to 75% Front Squat weight and then...
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 70-75%
This is week 1 of 8 in our Front Squat Block
B
Five sets of:
45 seconds of Row (max calories)
15 seconds of Rest
45 seconds of Wall Ball Shots (20/14 lbs to 10/9' target)
15 seconds of Rest
45 seconds of Single Dumbbell Box Step-Overs (50/35 lbs)
15 seconds of Rest
1 Calorie = 1 Rep
Goal: Stay moving for the entirety of the 45 seconds
Four Sets (Every 1:30)
Station 1 - Ring Muscle-Up Attempts x 45 seconds (record total reps achieved each set)
youtu.be/dc-4pCfUoNE
Station 2 - Handstand Walk Practice x 45 seconds
youtu.be/tPvPkqMHVF4
Handstand Marching - youtu.be/rg0By4DDKDY
Handstand Marching on Box - youtu.be/De1hukJsqhk
B.
For time:
30-20-10
Weighted Cossack Squats
youtu.be/BTwJE6ORjDI
12-10-8
Strict Pull-Ups
Goal: 8:00
Time Cap: 10:00
Eight sets (Every 2:30):
Clean Pull + Hang Clean + Clean
B.
For time:
100/80 Calorie Assault Bike
Target 6:00-8:00
Time Cap - 10:00
Six sets of:
1 Strict Press + 2 Push Press + 3 Push Jerk
(build to a heavy)
Rest 2:30-3:00
Suggested starting weights:
Men Start at 50% of 1RM C&J
Women Start at 45% of 1RM C&J.
B.
As many rounds and reps as possible in 12 minutes:
5 Shuttle Runs (25' down; 25' back)
10 Shoulder to Overhead (135/95 lbs)
10 Burpee Box Jump Overs (24/20")
Goal: 4+ rounds
Three sets of:
Barbell Hip Thrusts x 5-6 reps @ 3011
youtube.com/watch?v=0DFYA-HysRE
Rest 15 seconds
3-5 Low Bar Pull-Overs
youtu.be/P3A9uy3l-kA
Rest 90 seconds
B.
For times:
15 Toes-to-Bar
15 Deadlifts (185/125 lbs)
Row 1000/800 Meters
15 Deadlifts (185/125 lbs)
15 Toes-to-Bar
Rest 4 minutes and then repeat.
Goal: 7:00 rounds
Time cap: 9:00 per round
Four 5-minute quarters for max reps in teams of three of:
3 Box Jump Overs (24/20")
6 Dumbbell Push Press (50/35 lbs)
9 Kettlebell Swings (24/16 kg)
Rest 3 minutes between quarters.
Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin.
Five sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Goat Bag Swing x 15-20 reps @ 2011
youtube.com/watch?v=2Lwz4HoSuPI
Rest 45 seconds
Dumbbell Bent Over Rows x 8-10 reps @ 2111
youtu.be/IpEYiFfA0u0
Rest 45 seconds
Toes to Bar x 10-12 reps
Rest 45 seconds
B.
Optional Abs
https://www.youtube.com/watch?v=da438JFskpQ&t=27s&ab_channel=AloMoves
Good luck with this one.
For time:
Row x 1000/800 Meters
Sit-Ups x 50 reps
Assault Bike x 50/35 Calories
Row x 750/600 Meters
Sit-Ups x 40 reps
Assault Bike x 40 Calories (Echo Bike x 35 calories)
Row x 500/400 Meters
Sit-Ups x 30 reps
Assault Bike x 30/24 Calories
Row x 250 Meters
Sit-Ups x 20 reps
Assault Bike x 20/15 Calories
Goal: 25-30 minutes
Time Cap: 35 minutes
Two sets:
Push Press x 7 reps
Rest 2 minutes
Followed by ...
Four sets:
Push Jerk x 2.2 reps
Rest 2 minutes
B.
Complete as many rounds and reps as possible in five minutes of:
155/125 lb. Front Squats x 5 reps
Wall Walk x 3 reps
Then rest for exactly five minutes, and then…
Complete as many rounds and reps as possible in five minutes of:
Burpees over the Barbell x 10 reps
Wall Ball Shots x 10 reps (20/14 lbs to 10/9' target)
Every minute on the minute for 12 minutes (4 sets)
Minute 1 - 30 seconds of Ring Pull-Ups (these can be done with a false grip or a regular neutral grip)
youtu.be/u_F7iRfnxSI
Minute 2 - 20 second Ring Support Iso Hold
youtu.be/aSYPUAjAKhw?si=9rGY9nYBsACC_h_b
Minute 3 - 30 seconds of V-Ups
B.
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 12 reps (185/135 lbs)
Chest-to-Bar Pull-Ups x 10 reps
Double Unders x 50 reps
Goal - 3-5 rounds
Eight sets (Every 2:00):
Clean + Front Squat + Hang Clean
B.
Three rounds for time:
400 Meter Run
12 Power Cleans @ 155/105 lbs
Target 8:30-10:30
Cap - 12:00
Team “Chief”
Against a five-minute running clock, complete as many rounds and reps as possible of:
135/95 lbs Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
In teams of three, partners alternate to complete whole rounds. After each 5 minute AMRAP, teams will rest one minute and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds. Your goal is to get the same score on each round. Your overall score is a total number of reps completed throughout the entire workout.
Five sets:
Bulgarian Split Squat x 8-10 (no tempo but heavier then two weeks ago)
youtu.be/YArZi7mOKTs
Rest 30 seconds
Ab Wheel Roll-Outs x 12 reps
youtu.be/IQYh0vB5X6c
Rest 30 seconds
B.
Three rounds for time:
500/400 Meter Row
400 Meter Run
Target 12:00-15:00
Time Cap: 16:00