A.

Bench Press

*Set 1 - 10 reps @ 50%
*Set 2 - 8 reps @ 60%
*Set 3 - 6 reps @ 65-70%
*Set 4 - 4 reps @ 70-75%
*Set 5 - 2 reps @ 75-80%
Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

B.

Four rounds for time of:
75 Double Unders
15 Dumbbell Bench Press (50/35 lbs)
30/24 Calorie Row
15 Dumbbell Deadlifts (50/35 lbs)

Target 17-19 Minutes
Time Cap = 20 Minutes

Rx+:
60-70/40-50 lbs
Strict Handstand Push-Ups instead of Dumbbell Bench Press (same rep scheme - 15 reps)

*If you can not perform 75 double-unders in 90 seconds or less then please modify with a 200 meter run.

Athletes Notes

Every 2 minutes, for 8 minutes (4 sets of):
Snatch Balance x 3 reps

*Start at 50% of 1RM Snatch and build over the 4 sets based on quality.
youtube.com/watch?v=GTj9pliPP8E

Every 2 minutes, for 8 minutes (4 sets of):
Power Snatch x 2 reps

*Start at 60% of 1RM Snatch and build over the 4 sets based on quality.
youtube.com/watch?v=Sh1PDnQf1Pw

B.

Against a 2-minute clock, perform as many rounds and reps as possible of:
10 Bar-Facing Burpees
10 Overhead Squats (115/85 lbs)
5 Bar-Facing Burpees
5 Bar Muscle-Ups
Rest 60 seconds between sets and repeat for FIVE total sets. Pick up where you left off on each round.

Movement Modification Suggestions:
Overhead Squats: Front Squats
Bar Muscle-Ups: Chest-to-Bar Pull-Ups

Five sets of:
Back Squat x 5 reps @ 55-60%
Rest 2 minutes between sets

These reps should feel quick and crisp. If you're struggling or grinding through the reps, the load is too heavy.

B.

Against a 60-second clock, perform as many calories as possible of:
50-Foot Dumbbell Walking Lunge (50/35 lbs)
Max Calories of Echo/Assault Bike in the remaining time.

Rest 3 minutes between sets and repeat for FOUR total sets.

Rx+: 70/50 lbs dumbbells

Every 2 Minutes for 5 Sets

200 Meter Run

Max DB Snatches (50/35)

Rest 5 Minutes

Every 2 Minutes for 5 Sets

250/200 Meter Row

Max Pushups

Rest 5 Minutes

Every 2 Minutes for 5 Sets

12/10 Calorie Bike

Max Sit Ups

Every 90 seconds, for 18 minutes (12 sets of):
Clean (Power or Squat - pick 1 and stick with it)

Sets 1-3: 1.1.1 reps @ 60-65%
Sets 4-6: 1.1 reps @ 65-70%
Sets 7-8: 1.1 reps @ 70-75%
Sets 9-12: 1 rep @ 75+%

*Build based on quality.

*1.1.1 = 1 rep, rest 5-10 seconds, 1 rep, rest 5-10 seconds, 1 rep.

B.

Option A:
Three rounds for time of:
5 Ring Muscle Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option B:
Three rounds for time of:
12 Chest-to-Bar Pull-Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option C:
Three rounds for time of:
10 Strict Handstand Push-Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option D:
Three rounds for time of:
5 Wall Walks
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Examples...
-One athlete picks Option A followed by Option D
-Another athlete picks Option B followed by Option C
-A third athlete picks Option D followed by Option B.

Goal = <14 minutes
Time Cap = 16 minutes

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 15 Russian Kettlebell Swings
Station 2: 6-8 Strict Pull-Ups (option to add weight)
Station 3: 10 Single-Arm Push Press (each arm)
Station 4: 100-Foot Sandbag Bearhug Carry (Front Rack Kettlebell if no Sandbag; record load used)
youtube.com/watch?v=ZviBCTOEvTk&feature=youtu.be
Station 5: 30-45 Second Wall Sit

B.

Against a 60 second clock, perform as many reps as possible of:
10 Burpee Box Jump-Overs (24"/20")
Max Calorie Echo/Assault Bike or Ski in the remaining time.

Rest 2 minutes between sets and repeat for SIX total sets (18 minutes).

This should be a sprint for the whole minute. If you cannot get 10 BBJO in 40 seconds, reduce the amount to a number that you can get in 40 seconds when you are going all out.

Take 15 minutes to build to today's 1RM Bench Press

Suggested loading:

Set 1 - 3 @ 60%
Set 2 - 2 @ 70%
Set 3 - 1 @ 75-80%
Set 4 - 1 @ 80-85%
Set 5 - 1 @ 85-90%
Set 6 - 1 @ 90+%
Set 7 - 1 @ 90+%

Rest at least 90 seconds between all sets.

B.

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 60 Second Bike or Row @ Hard Effort
Station 2: 30 Seconds Max Reps of Dumbbell Bench Press (50/35 lbs)
Station 3: 60 Second Bike or Row @ Hard Effort
Station 4: 30 Seconds Max Reps of Dumbbell Burpee Deadlifts (50/35 lbs)

Take 15 minutes to build to today's 2-RM Front Squat

Suggested loading:
Set 1 - 8 reps @ 50%
Set 2 - 5 reps @ 60%
Set 3 - 3 reps @ 70%
Set 4 - 2 reps @ 75%
Set 5 - 1-2 reps @ 80%
Set 6 - 1-2 reps @ 80-85%
Set 7 - 1-2 reps @ 85-90+% (New 2RM?)
Set 8 - 2 reps @ 95-95+% (New 2RM?)

B.

Complete as many rounds and reps as possible in 20 minutes of:
10 Toes to Bar*
25 Foot Dumbbell Walking Lunge (50/35lbs)**
50 Double Unders
25 Foot Dumbbell Walking Lunge (50/35lbs)

*Add 5 additional toes to bar every round, so in round 2 you'll perform 15, and 20 in round 3.
**Dumbbells may be held however the athlete would like.

Athletes may substitute GHD Sit-Ups, Heavy Rope, or Heavier Dumbbells to increase difficulty.

Mid Thigh Hang Snatch
youtu.be/SX_0WEZYbaI

Every 2 minutes, for 6 minutes (3 sets of):
3 reps @ 55-65% of 1RM Snatch

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 reps @ 60-75% of 1RM Snatch

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 rep @ 70-80% of 1RM Snatch

B.

Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Target 14-16 Minutes
Time Cap = 18 Minutes

Community Workout

In Teams of 2

Goal: Acumulate 300 Burpees Combined

Partners Alternate Full Rounds

1 Minute On, 1 Minute Off

7 Air Squats

7 Sit Ups

Max Burpees in Remaining Time

TC- 35 Minutes

Take 3-5 minutes to build to your shoulder press weight and the barbell rows then ...

Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Supinated Grip Barbell Row x 10 reps @ 2111
youtu.be/whUxs4cPfPw
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.

Four rounds for time of:
40/30 Calorie Row
50 Double-Unders
20 Single-Arm Dumbbell Push Press* (50/35 lbs;10R/10L)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Time cap: 18:00
Goal: 13:00-16:00

Front Squat Week 7/8

Four sets (Every 90 seconds):
Front Squat
*Set 1 - 3 reps @ 70%
*Set 2 - 3 reps @ 75%
*Set 3 - 2 reps @ 80%
*Set 4 - 2 reps @ 85%

Four sets (Every 2 minutes):
*Set 5 - 1 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 1 rep @ 100%
*Set 8 - 1 rep @ 100+% (optional)

B.

Against an 18-minute running clock, complete:
800 Meter Run or 1000/800 Meter Row
Followed by as many rounds and reps as possible, of:

15 Wall Balls (20/14 lbs)
15 Toes to Bar
30 Calorie Assault Bike

Goal: 4-6 Rounds

Every 7 minutes, for 35 minutes, complete:
800 Meter Run
5-8 Bar Muscle-Ups OR 15 Chest to Bar Pull-Ups OR 3 Rope Climbs

Bar Muscle Up Tips and Tutorial for Swing - youtu.be/UzIAr_iDi0Q

Your goal should be to finish each round in no more than 5:30.

Every minute, on the minute, for 16 minutes (4 sets):
Station 1 - Wall Climbs x 2 reps + 10 Shoulder Taps after last rep
Station 2 - Feet Elevated Ring Row x 8-10 reps
Station 3 - Side Plank x 40 seconds (right)
Station 4 - Side Plank x 40 seconds (left)

B.

Seven rounds for time of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Kettlebell Swings (32/24 kg)

Goal < 10:00
Time Cap: 15:00

Olympic Weightlifting (Snatch Week 2/8)

Four sets of:
Snatch Grip Behind Neck Push Press + Overhead Squat x 3 reps
youtu.be/4EksKQWEnSI
Rest 75-90 seconds

Four sets of:
Power Snatch x 3 reps
Rest 75-90 seconds

B.

“Ingrid”

Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

In teams of three, complete as many rounds and reps as possible in 15 minutes of:
Assault Bike x 12/9 calories
Hang Power Clean x 10 reps (95/65 lbs)

Rest EXACTLY five minutes, and then ...

In teams of three, complete as many rounds as possible in 15 minutes of:
Row x 12/9 calories
Push-Press x 10 reps (95/65 lbs)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member completing the work, one member holding a plank, and one member resting at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Take 10 minutes to build to 80-85% Front Squat weight and then...

Every minute, on the minute, for 8 minutes:
2 Front Squats @ 80-85%

B.

Every minute, on the minute, for 16 minutes:
Minute 1 - 8-12 Wall Ball Shots (30/20 lbs)
Minute 2 - 8-12 Burpees

Note the weight on the walballs. If you are not going to do heavy wallballs, then you should increase the amount from 8-12 to 12-15

Every minute on the minute for 16 minutes (4 sets of each):
Minute 1 - Ring Muscle Up x Max Reps (accumulate reps)
Minute 2 - Nose to Wall Handstand Hold x 30 seconds
Minute 3 - GHD Sit-Ups x 12-15 reps
Minute 4 - Rest

Ring Muscle Up Tutorial -
youtu.be/Jv7L8j-SZYc?si=vyMpXSdATEmm_DmU

B.

For time:
800 Meter Run
50 Walking Lunges (32/24kg)
40 Toes to Bar

Goal Time: <10 min
Time Cap: 13 min

Three sets of:
Strict Press x 5 reps @ 80% of 1-RM
Rest 90 seconds

Two sets of:
Strict Press x 7 reps @ 70% of 1-RM
Rest 90 seconds

B.

For time:
2000/1600 M Row

Goal Time < 8:00
Time Cap: 10:00

Two sets of:
Perform 30 seconds on each side of the following movements:

*Station 1 - Banded Palloff Hold
youtu.be/dOlZW7fHKhw
*Station 2 - Banded Lateral Monster Walk
youtube.com/watch?v=mtLFiLyifPM&index=10&
*Station 3 - Single-Leg Glute Bridge Hold
*Station 4 - Side Plank Hold
youtu.be/AQxU2R6Xhyk
*Station 5 - Dynamic Bulgarian Split Squat Jumps
youtube.com/watch?v=XiloMqcpb-c

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.

Four rounds for time of:
30/20 Calories of Assault Bike
20 V-Ups
10 Deadlifts (185/125 lbs)

Target 14-18 Minutes
Cap - 20 Minutes