Every minute, on the minute, for 40 minutes (5 sets of):
Station 1: 30 Second Wall Sit + 12-16 Jumping Lunges
Station 2: 8-12 Dumbbell Push Press
Station 3: 12-15/8-12 Calorie Assault Bike
Station 4: Rest
Station 5: 8-12 Tempo Ring Rows @ 2111 or 5-6 Weighted Pull-Ups
Station 6: 8-12 Dumbbell Front Squats
Station 7: Max Distance Shuttle Run (25 Foot Increments)
Station 8: Rest

Deadlift
-Set 1 - 2 @ 60-65%
-Set 2 - 2 @ 65-70%
-Set 3 - 2 @ 70-75%
-Set 4 - 2 @ 75%
-Set 5 - 2 @ 75%

Rest 2-3 minutes between all sets.

B.

"Elizabeth"

21-15-9 reps for time of:
Power Cleans (135/95lbs)
Ring Dips

Goal = < 9 Minutes
Cap = 11 Minutes

Option 2:
"Elizabeth Meets Cardio"
For time:
21 Power Cleans (135/95lbs)
15 Bar Facing Burpees
15 Power Cleans
9 Bar Facing Burpees
9 Power Cleans
3 Bar Facing Burpees

Goal = < 9 Minutes
Cap = 11 Minutes

In teams of 2, complete the following for time:
100/80 Calorie Assault Bike (split however)
400 Meter Run
80 Toes to Bar, V-Ups, or Sit-Ups (split however)
400 Meter Run
60 Alternating Dumbbell Hang Clean and Jerks (split however)
400 Meter Run
40 Single Arm Dumbbell Thrusters (split however)
400 Meter Run
20 Synchronized Burpees

*All runs performed together.

Goal = <34 Minutes
Cap = 40 Minutes

Take 15 minutes to build to today's 1RM Strict 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.

Option A:
For time:
21 Deadlifts (155/105lbs)
3 Wall Walks
15 Deadlifts (185/125lbs)
5 Wall Walks
9 Deadlifts (225/155lbs)
7 Wall Walks

Option B:
For time:
21 Deadlifts (155/105lbs)
50 Foot Handstand Walk
15 Deadlifts (185/125lbs)
100 Foot Handstand Walk
9 Deadlifts (225/155lbs)
150 Foot Handstand Walk

Rx+ Loading:
21 @ 185/125lbs
15 @ 225/155lbs
9 @ 275/185lbs

*Adjust your own weights for either option.
*Please customize the deadlift weights to something that could be completed in 2-3 sets each time.

Goal = <10 Minutes
Cap = 12 Minutes

HSPU Density Test

Take 5 minutes to warm-up for Strict Handstand Push-Ups and different variations your members might use today for this test.

90 Seconds Max Reps for Strict Handstand Push-Ups
90 Seconds Rest
60 Seconds Max Reps for Strict Handstand Push-Ups
60 Seconds Rest
30 Seconds Max Reps for Strict Handstand Push-Ups
30 Seconds Rest

B.

Against a 60 second clock, perform as many reps as possible of:
50 Double Unders
Max Calorie Assault Bike in the remaining time.
Rest 2 minutes between sets and repeat for FIVE total sets.

*Adjust the double unders to a rep range that can be completed in 35 seconds or less.

Back Squat

*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 85-90%
*Set 4 - 5 reps @ 75%
*Set 5 - 3 reps @ 80-85%
*Set 6 - 1 rep @ 90+%
Rest 2-3 minutes between sets

B.

Against a 5 minute clock, perform as many reps as possible of:
3 Dumbbell Bench Press (50/35lbs)
3 Toes to Bar or V-Ups
6 Dumbbell Bench Press (50/35lbs)
6 Toes to Bar or V-Ups
9 Dumbbell Bench Press (50/35lbs)
9 Toes to Bar or V-Ups
etc.. adding 3 reps to each movement until the 5 minute mark.

Rest 5 minutes between sets and repeat for TWO total sets

Every 2 minutes, for 6 minutes (3 sets of):
3 Snatches + 1 Overhead Squat @ 66-71%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ 71-76%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 76-81%

*Overhead squat only after the final snatch.
**Perform each snatch as singles.

B.

Ten rounds for time of:
15 Wall Ball Shots (20/14lbs to 10')
12 Alternating Dumbbell Snatches (50/35lbs)
9/7 Calorie Row

Goal = <20 minutes
Cap = 23 Minutes

ake 15 minutes to build to today's heavy, but technically sound, 1-RM Split Jerk

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 2 minutes between all sets.

B.

For time:
30 Bar Facing Burpees
15 Hang Power Cleans (115/85lbs)
30 Pull-Ups
15 Hang Power Cleans (115/85lbs)
30 Bar Facing Burpees

Rx+ Loading and Movements:
155/105lbs
15 Bar or Ring Muscle Ups instead of 30 Pull-Ups

Goal = <12 Minutes
Cap = 15 Minutes

In teams of 2...

Every 10 minutes, for 30 minutes (3 sets of):
20 Dumbbell Devil's Press (35/25lbs)
youtube.com/watch?v=fuWlmpSBNGM
40/30 Calorie Echo/Assault Bike
60 Goblet Hold Alternating Lunges
80 Push-Ups

Round 1 - Non working partner must be hanging from the pull-up bar or rings for the other partner to accumulate reps.

Round 2 - Non working partner must be holding a wall sit for the other partner to accumulate reps.

Round 3 - Non working partner must be holding an elbow plank hold for the other partner to accumulate reps.

*Split all calories and reps however.

Every 2 minutes, for 20 minutes (10 sets of):
Clean
youtube.com/watch?v=ivYr4dPYVug

Set 1: 1.1.1 @ 65%
Set 2: 1.1 @ 70%
Set 3: 1 @ 75%
Set 4: 1.1.1 @ 72%
Set 5: 1.1 @ 77%
Set 6: 1 @ 82%
Set 7: 1 @ 87%
Set 8: 1 @ 92%
Set 9 & 10: 1 @ 92+%

*Build based on quality.

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

B.

For time:
9-6-3-6-9 reps of:
Deadlifts (185/125lbs)
12-9-6-9-12 reps of:
Toes to Bar

Rx+ Movements/Loading:
Deadlifts (225/155lbs)
Toes to Bar - 9-6-3-6-9 reps of Bar Muscle Ups

Goal = < 9 Minutes
Cap = 12 Minutes

Eight rounds for time of:
400/350 Meter Row OR 25/20 Calorie Assault Bike
200 Meter Run @ Zone 2 Pace

Goal = Push the row or bike HARD then use the 200 meter run to bring the heart rate back down.

Time Goal = <22 Minutes
Cap = 25 Minutes

Back Squat

*Set 1 - 5 reps @ 65%
*Set 2 - 3 reps @ 75%
*Set 3 - 1 rep @ 80-85%
*Set 4 - 5 reps @ 70%
*Set 5 - 3 reps @ 75-80%
*Set 6 - 1 rep @ 90+%
Rest 2 minutes between sets

B.

Every 2:30, for 20 minutes (4 sets of):
Station 1: 30 Second Max Calorie Echo/Assault Bike (1 Cal = 1 Rep)

Station 2: 30 Seconds of Max Front Squats (185/125lbs - from the rack)

Rx+ Loading:
225/155lbs

*If you cannot perform at least 8 unbroken front squats with this load, adjust the weight to something that you can.

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.

Complete as many rounds and reps as possible in 20 minutes of:
18/15 Calorie Row
15 Dumbbell Bench Press (50/35lbs)
12 Pull-Ups
9 Dumbbell Burpee Deadlifts (50/35lbs)

Rx+ Movements/Loading:
70/50lbs
Pull-Ups - Chest to Bar Pull-Ups

Every 2 minutes, for 6 minutes (3 sets of):
3 Snatches + 1 Overhead Squat @ 63-68%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ 68-73%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 73-78%

*Overhead squat only after the final snatch.
**Perform each snatch as singles.

B.

Against a 4 minute clock, perform as many reps as possible of:
400 Meter Run
4 Wall Walks
40 Double Unders
Max Distance Farmer Carry (70/53lbs - 25 feet = 1 rep) in the remaining time.
Rest 60 seconds between sets and repeat for 3 total sets (15 minutes).

Rx+ Movement/Loading:
Wall Walks - 40 Foot Handstand Walk
Farmer Carry (100/70lbs)

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