With a partner, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run or 500/400M Row (together)
20 Burpee Pull-Ups
30 Dumbbell Squats (50/35lbs)
40 Toes to Bar
*Split all movements except the run however you'd like.
Option A:
For time:
21 Strict Handstand Push-Ups
Rest 60 seconds
15 Strict Handstand Push-Ups
Rest 60 seconds
9 Strict Handstand Push-Ups
*Adjust reps to something that would be tough to complete unbroken.
Time Cap = 8 Minutes (including rest)
Option B:
Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 3-5 Tempo Handstand Push-Up Negatives @ 31A1
*Use a pad to decrease range of motion if needed. Lower slowly, drop off the wall, kick back up.
Station 2: 6-8 Tempo Ring Rows @ 31X1
B.
Every 3 minutes, for 24 minutes (8 sets of):
200 Meter Run
Bike or Row in the remaining time @ 60% Effort
Goal = Push the 200's then use the secondary machine to recover.
*Alternative to running:
40 Second Hard Effort Bike or Rowi
Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s
Sets 1-2: 2 reps @ 76-81%
Sets 3-4: 2 reps @ 81-86%
Sets 5-6: 1 rep @ 86-91%
*Pause for 2 seconds in the receiving position of ALL reps.
At the 12:00 mark…
Three sets of:
4-6 Push Press @ 60-70% of 1RM Jerk
Rest 2 minutes between sets
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Chest to Bar Pull-Ups
8 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
10 Box Jump Overs (24/20"" with step down)
Rx+ Movement Options:
4 Bar Muscle Ups or Ring Muscle Ups
Rx+ Loading: 70/50lbs
Back Squat
*Set 1 - 5 reps @ 60%
*Set 2 - 3 reps @ 70%
*Set 3 - 1 rep @ 75-80%
*Set 4 - 5 reps @ 65%
*Set 5 - 3 reps @ 70-75%
*Set 6 - 1 rep @ 85+%
Rest 2 minutes between sets
B.
Four rounds for time of:
15/12 Calorie Row
15 Double Dumbbell Squats (50/35lbs)
15/12 Calorie Echo/Assault Bike or 200 Meter Run
60 Double Unders
Goal 18-20 Minutes
Time Cap = 21 Minutes
Rx+ Loading: 70/50lbs
Rx+ Movement Option: 60 Crossovers
Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 10-12 Ring Rows + 15 Second Hold on Last Rep
Station 2: 12-16 Dumbbell Death March
youtu.be/S5d83EC6rj4
Immediately followed by...
Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 1-1-2 Dumbbell Bench Press x 8-10 reps
Station 2: 15 Heavy Russian Kettlebell Swings
B.
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 30 Second Max Calorie Echo/Assault Bike (1 Cal = 1 Rep)
Station 2: 30 Seconds Max Dumbbell Push Press (50/35lbs)
Station 3: 30 Seconds of Lateral Burpees Over the Dumbbells
Rx+ Loading: 70/50lbs
*Dumbbell weight needs to be something you could hold on to for the full 30 seconds.
Every 2 minutes, for 16 minutes (8 sets of):
Hang Clean + Low Hang Clean + Clean
youtube.com/watch?v=U26hyI5gkfo
youtube.com/watch?v=CC7-rS0C6Zo
youtube.com/watch?v=ivYr4dPYVug
Sets 1-2: 64%
Sets 3-4: 68%
Sets 5-6: 72%
Set 7: 76%
Set 8: 79%
B.
Against a 16 minute clock...
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to Bar
1-2-3-4-5-6-7-8-9-10 reps of:
Thrusters (75/55lbs)
Then, in the remaining time ...
Build to a heavy:
Clean + Front Squat + Hang Clean + Front Squat
Every 2 minutes, for 6 minutes (3 sets of):
3 Snatches + 1 Overhead Squat @ 60-65%
Followed by...
Every 2 minutes, for 6 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ 65-70%
Followed by...
Every 2 minutes, for 6 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 70-75%
*Overhead squat only after the final snatch.
**Perform each snatch as singles.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (95/65lbs)
28 Double Unders
Rx+ Loading:
135/95lbs
Movement Modification Suggestions:
Overhead Squats - Front Squats
Double Unders - 7 Box Jump Overs (24/20"")
*Squat weight should be something that can be performed unbroken and with minimal rest prior to picking the barbell up.
Bench Press
*Set 1 - 8 reps @ 65-69%
*Set 2 - 6-8 reps @ 75-79%
*Set 3 - 4-6 reps @ 80-85%
*Set 4 - 2-3 reps @ 85-90%
*Set 5 - 1-2 reps @ 90-95%
Rest 2 minutes between sets
B.
Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row
AMRAP in the remaining time of:
12 Stationary Dips
6 Dumbbell Burpee Deadlifts (50/35lbs)
Rest 60 seconds between sets and repeat for a total of THREE (3) sets. Pick up where you left off on the AMRAP each time.
*Adjust the ""buy-in"" (500m row) to something that could be completed in under 2 minutes.
Every minute on the minute for 8 minutes:
4-8 Strict Handstand Push-Ups
*Sets should be unbroken and take under 30 seconds each minute. Use a pad to decrease range of motion as necessary. Try to perform the same as or slightly more difficult than when you performed the density test*
Rest until the 10:00 mark, then...
For time:
20-30 Strict Handstand Push-Ups
*Pick a number you could get to in less than 5 attempts. Time cap = 3 minutes.*
B.
Complete as many rounds and reps as possible in 22 minutes of:
500 Meter Row or 400 Meter Run or 1000 Meter Concept 2 Bike Erg
400 Meter Run or 400 Meter Ski or 30/24 Calorie Assault Bike
*Pick 2 different machines and alternate back and forth between them. Each individual machine/station should take no more than 2 minutes at a time
Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s
Sets 1-3: 2 reps @ 76-81%
Sets 4-6: 2 reps @ 81-86%
Sets 7-8: 1 rep @ 86-91%
*Pause for 2 seconds in the receiving position of ALL reps.
At the 16:00 mark…
Three sets of:
6-8 Push Press @ 60-65% of 1RM Jerk
Rest 60-90 seconds between sets
B.
For time:
1200 Meter Run
60 Pull-Ups
30 Deadlifts (225/155lbs)
*Partition all movements/reps however.
Target- 12-15 Minutes
Time Cap = 15 Minutes
Every 2 minutes, for 12 minutes (6 sets of):
Clean + Hang Clean
youtube.com/watch?v=ivYr4dPYVug
youtube.com/watch?v=U26hyI5gkfo
Set 1: 64%
Set 2: 68%
Set 3: 72%
Set 4: 76%
Sets 5-6: 79%
At the 12:00 mark...
Every 2 minutes, for 6 minutes (3 sets of):
6 Clean Grip Deadlifts @ 76-86%
B.
Every 3 minutes, for 15 minutes (5 sets of):
5 Burpee Box Overs (24/20" - jump or step)
10/7 Calorie Assault Bike
5 Burpee Box Jump Overs (24/20" - jump or step)
Rx+: Jump Only
*Adjust reps and/or calories to complete the work in UNDER 60 seconds. You should be going at 90-100% for each effort.
With a partner, complete as many rounds and reps as possible in 30 minutes of:
15/12 Calorie Row
20 Alternating Dumbbell Snatches (50/35lbs)
10 Toes to Bar, V-Ups, GHD Sit-Ups, OR SIt-Ups
20 Dumbbell Floor Press (50/35lbs)
youtu.be/2LlGup5hLOg
5 Wall Walks
*Alternate full movements with each other, one person working at a time.
Three sets of:
Back Squat x 3 reps @ 80-85%
Rest 2 minutes between sets"
B.
Against a 2 minute clock, perform as many cals as possible of:
12 Thrusters (95/65lbs)
12 Pull-Ups
Max Calorie Echo/Assault Bike or Row in the remaining time.
Rest 60 seconds then repeat for FOUR total sets. On the 4th and final set, the time increases to THREE minutes.
*Each round the Thrusters and Pull-Ups increase by 3 reps.*
Rx+ Weights/Movements:
Thrusters - 115/85lbs
Pull-Ups - Chest to Bar Pull-Ups or Bar Muscle Ups (start at 6 and still increase by 3).
Movement Modification Suggestions:
Start at a rep count that you could perform unbroken and then adjust the increase each round accordingly. You should be able to keep both movements to 1-2 sets for all 4 rounds.
Complete as many rounds and reps as possible in 40 minutes of:
10 Dumbbell Push Press (50/35lbs)
20 Banded Hammer Curls
youtube.com/watch?v=A6UnlZZmHM8&featu
400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg
10 Stationary Dips or Bench Dips
20 Russian Kettlebell Swings (53/35lbs)
400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg
10 Double Dumbbell Bent Over Rows (50/35lbs)
20 Dumbbell Box Step Ups (1x 50/35lb to 20"" - hold however)
400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg
Goal: 3+ rounds. Adjust the single modality distance (row/bike/run) to something that can be completed in 2 minutes or less at 80% effort. Each mini triplet (i.e. 10 + 20 + 400) should take 4-5 minutes max.
Bench Press
*Set 1 - 10 reps @ 62-66%
*Set 2 - 8 reps @ 72-76%
*Set 3 - 6 reps @ 77-82%
*Set 4 - 4 reps @ 82-87%
*Set 5 - 2 reps @ 87-92%
Rest 2 minutes between sets
*Each set, with the exception of the 5th and final set, should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.
B.
Complete as many rounds and reps as possible in 15 minutes of:
12 Toes to Bar
50 Foot Right Arm Dumbbell Single Arm Overhead Walking Lunge (50/35lbs)
12 Deadlifts (185/125lbs)
50 Foot Left Arm Dumbbell Single Arm Overhead Walking Lunge (50/35lbs)
Rx+ Weights:
Deadlifts - 225/155lbs
Lunges - 70/50lbs
Movement Modification Suggestions:
Toes to Bar - V-Ups, Toes to Rings, GHD Sit-Ups, Sit-Ups, Knees to Elbow
*Make an adjustment if you cannot perform at least 4-6 unbroken Toes to Bar.
In 15 minutes, Build to a 1RM for the day
*Low Hang Snatch
youtube.com/watch?v=ZJxwRfQ-TBo
Suggested Loading:
*Set 1 - 3 reps @ 70%
*Set 2 - 2 reps @ 75%
*Set 3 - 1-2 reps @ 80-83+%
*Set 4 - 1 rep @ 83-86+%
*Set 5 - 1 rep @ 86-89+%
*Set 6 - 1 rep @ 89-92+%
*Set 7 - 1 rep @ 92-95+%
B.
Five rounds for time of:
200 Meter Run
*Cleans (Power or Squat)*
Rx Weights:
Round 1 - 10 reps @ 40% of 1RM Clean
Round 2 - 8 reps @ 50% of 1RM Clean
Round 3 - 6 reps @ 60% of 1RM Clean
Round 4 - 4 reps @ 70% of 1RM Clean
Round 5 - 2 reps @ 80% of 1RM Clean
Rx+ Weights:
Round 1 - 10 reps @ 135/95lbs
Round 2 - 8 reps @ 165/115lbs
Round 3 - 6 reps @ 195/135lbs
Round 4 - 4 reps @ 225/155lbs
Round 5 - 2 reps @ 255/175lbs
Goal = <12 Minutes
Cap = 15 Minutes
Three sets of:
Band Resisted Push Ups x 12-15 reps
Rest 60 seconds
Back to Wall Handstand Hold x 45-60 Seconds
youtu.be/hLYXOP-rFk8
Rest 60 seconds
Tempo Handstand Push-Up Negatives x 5 reps @ 30A1
youtu.be/4lVVZWq1QSU
Rest 60 seconds
B.
Every 3 minutes, for 18 minutes (2 sets of):
Station 1: 8-10 Burpee Box Jump Overs (20-24" - step is ok) + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder
Station 2: 200 Foot Farmer Carry (53-70/35-53lbs) + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder
Station 3: 20-30 Wall Ball Shots (20/14lbs to 10/9') + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder
*Each station should be unbroken and/or take 60 seconds or less prior to the zone 2 cardio effort.
For Time:
Working
2 Minutes On, 1 Minute Off
50/40 Calorie Row
50 Wallballs
50 Burpees Over the Rower
50 Wallballs
50/40 Calorie Row
Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s
Sets 1-3: 2 reps @ 72-77%
Sets 4-6: 2 reps @ 77-82%
Sets 7-8: 1 rep @ 82-87%
*Pause for 2 seconds in the receiving position of ALL reps.
At the 16:00 mark…
Three sets of:
6-8 Push Press @ 55-60% of 1RM Jerk
Rest 2 minutes between sets
B.
Against a 60 second clock, perform as many reps as possible of:
15/10 Calorie Assault Bike
Max Dumbbell Bench Press (50/35lbs) in the remaining time.
Rest 4 minutes between sets and repeat for three (3) total sets (15 minutes).
*The bike should take less than 30 seconds at a 9/10 effort, leaving you 30 seconds to perform a set of Dumbbell Bench Press. If you cannot perform at least 12-15 reps in a row with this weight, adjust accordingly.
Rx+ Option:
Dumbbell Bench Press (70/50lbs)
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 15-20/10-15 Calorie Row
Station 2: 6 Devil's Press (50/35lbs)*
Rx+ Option: Add 1 Devil's Press Each Round
At the 10:00 mark, rest 2 minutes, then...
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 15-20/10-15 Calorie Echo/Assault Bike
Station 2: 8 Dumbbell Box Step Overs (50/35lbs to 20")
Rx+ Option: Add 2 Step Overs Each Round
For both EMOM's, the calories in station 1 should take around 45-55 seconds to complete at about a 7/10 effort. Adjust the calories accordingly.
B.
Every 90 seconds, for 18 minutes (3 sets of):
Station 1: 16-20 Tempo Dumbbell Death Marches @ 1111 (8-10 each leg; record load used)
youtu.be/CPXNy8d5i_k
Station 2: 8-12 Dumbbell Strict Press
Station 3: 30 Seconds of Jumping Lunges or 50 Foot Weighted Walking Lunge
Station 4: 8-10 Top to Bottom Banded Wood Choppers (each side)
youtube.com/watch?v=yya4VQmlOa0