Five sets of:
3 Front Squats @ 60+%
Rest 2 minutes between sets
*Build based on quality.
Followed by...
One set of:
10-12 Front Squats @ 55-65%
B.
"Cindy"
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Take 15 minutes to build to today's 5RM Bench Press!
Suggested loading:
3 reps @ 50%
3 reps @ 60%
3 reps @ 65%
2-3 reps @ 70%
5RM Attempt @ Target Weight (approximately 75-80%)
B.
Against a 2 minute clock, perform as many reps as possible of:
200 Foot Shuttle Run (25 foot increments)
15 Dumbbell Bench Press (50/35lbs)
Max Distance Walking Lunge (50/35lbs - 25 foot increments) in the remaining time.
Rest 60 seconds between sets and repeat for FOUR total sets.
* On the 4th set the AMRAP extends to THREE minutes.
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-3: Clean x 1.1.1 @ 50-60%
Sets 4-5: Clean x 1.1 @ 60-70%
Sets 6-8: Clean x 1 @ 70+%
Build based on quality.
* 1.1.1 = 1 rep, rest 10 seconds, 1 rep, rest 10 seconds, 1 rep.
B.
For time:
21-15-9 reps of:
Hang Power Snatches (75/55lbs)
Bar Facing Burpees
Straight into...
9-15-21 reps of:
Thrusters (75/55lbs)
Toes to Bar
Goal = < 12 Minutes
Cap = 14 Minutes
Option 1:
Five sets of:
12-16 Alternating Pistol Squats
10-12 Banded Strict Pull-Ups
Rest 60 seconds
Option 2:
Five sets of:
10 Tempo Goblet Hold Alternating Cossack Squats (5/leg) @ 1111
10-12 Banded Strict Pull-Ups
Rest 60 seconds
Option 3:
Five sets of:
12-16 Alternating Box Step Ups (weighted however - 6-8/leg)
10-12 Banded Strict Pull-Ups
Rest 60 seconds
B.
Against a 6 minute clock, perform as many calories as possible of:
20-24/16-20 Calorie Row
200 Meter Run
20-24/16-20 Assault Bike
200 Meter Run
Max Calorie Row in the remaining time.
Rest 2 minutes between sets and repeat for THREE total sets (22 minutes, not including final rest).
* Primary Goal = 60-90 Seconds for Max Calorie Row (each set).. Adjust calories accordingly.
* Secondary Goal = Consistent Splits/Calories
In teams of 2, against a 10 minute clock, perform as many calories as possible of:
150 Wall Ball Shots (20/14lbs to 10/9')
30 Devil's Press (50/35lbs)
Max Calorie Assault Bike in the remaining time. (1 Cal = 1 Rep)
Rest 5 minutes, then...
Against a 10 minute clock, perform as many reps as possible of:
800 Meter Run (together)
75 Dumbbell Push Press (50/35lbs)
Max Sit-Ups in the remaining time.
Rest 5 minutes, then...
Against a 10 minute clock, perform as many reps as possible of:
150 Push-Ups
90/80/70 Calorie Assault Bike (MM/MF/FF pairs)
Max Dumbbell Burpee Deadlifts (50/35lbs) in the remaining time.
* Split all reps (aside from the run) however
Three sets of:
12 Back Squats @ 50+%
Rest 3 minutes between sets
B.
Every 2 minutes, for 16 minutes (4 sets of):
Station 1: 22-24/15-18 Calorie Echo/Assault Bike
Station 2: 22-24/15-18 Calorie Row OR 300 Meter Run
Goal = Treat each interval as a "for time" piece. How fast can you go and how quickly can you recover without significant dropoff (more than a 3-5 second deviation from your fastest time).
Every minute, on the minute, for 3 minutes:
Tall Jerk x 3 reps
youtube.com/watch?v=GGVG0obnRrE
Straight into...
Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
youtube.com/watch?v=XLGOJ9FZW3U
Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk
Sets 1-3: 2 reps @ 70-75%
Sets 4-6: 1 rep @ 75-80%
* Pause for 2 seconds in the dip AND receiving position for all jerks during sets 1-3.
B.
For time AND gains:
10-8-6-4-2 reps of:
Handstand Push-Ups (strict or kipping)
Strict Pull-Ups
Rest exactly 60 seconds, then...
10-8-6-4-2 reps of:
Dumbbell Push Press (50-70/35-50lbs)
Dumbbell Bent Over Rows (50-70/35-50lbs)
Rest exactly 60 seconds, then...
10-8-6-4-2 reps of:
Dumbbell Bench Press (50-70/35-50lbs)
20-16-8-4 reps of:
Ring Rows
Cap = 16 Minutes
Goal = < 15 Minutes
Option 1:
Every minute, on the minute, for 8 minutes:
3 Banded Sumo Deadlifts @ 45-50% + Added Band Tension
Option 2:
Every minute, on the minute, for 8 minutes:
3 Sumo Deadlifts @ 65-70% (no bands)
* Regardless of which option chosen, the goal of these pulls is to be as fast as possible!
Watch this videos prior to performing sumo's!
youtube.com/watch?v=gC7XrsqupWg&t=4s
B.
At the 0:00 mark...
For time:
9-7-5-3 reps of:
Shuttle Runs (25 feet down AND back = 1)
21-18-15-12 reps of:
Toes to Bar
Goal = < 11 minutes
Cap = 12 minutes
At the 14:00 mark...
For time:
12-15-18-21 reps of:
Double Dumbbell Power Cleans (50/35lbs)
3-5-7-9 reps of:
Shuttle Runs (25 feet down AND back = 1)
Goal = < 11 minutes
Cap = 12 minutes (26 minute mark)
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 10 Strict Pull-Ups, 12-15 Butterfly Pull-Ups, OR 2-3 Rope Climbs
Station 2: 12-15 Stationary Dips
Station 3: 50 Foot Farmer Hold Walking Lunge (70/53lbs) OR 20 Jumping Lunges
Station 4: Max Double Unders
Station 5: Max Distance Farmer Carry (70/53lbs - 25 foot increments)
Station 6: Rest
25 foot increment = 1 rep
B.
Optional (If time permits)
Three sets of:
30-45 Second Side Plank (right)
30-45 Second Side Plank (left)
8-12 Ab Wheel Rollouts
Rest as needed
Four sets of:
4 Front Squats @ 60+%
Rest 2-3 minutes between sets
*Build based on quality.
Followed by...
One set of:
12-15 Front Squats @ 50-60%
B.
For time:
50/40 Calorie Row
50 Thrusters (95/65lbs)
50 Bar Facing Burpees
* Partition all movements and reps however.
Example 1:
Two rounds of:
25 Thrusters
25 Bar Facing Burpees
25/20 Calorie Row
Example 2:
15 Bar Facing Burpees
15 Thrusters
15 Bar Facing Burpees
15 Thrusters
10 Bar Facing Burpees
10 Thrusters
10 Bar Facing Burpees
10 Thrusters
50/40 Calorie Row
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
Partner 1: 20 Dumbbell Box Step Ups (1x 50/35lbs to 20"- hold DB however)
Partner 2: 15/12 Calorie Row
Partner 3: Rest
At the 15:00 mark, rest 5 minutes, then...
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
Partner 1: 20 Alternating Dumbbell Snatches (50/35lbs)
Partner 2: 10 Burpee Box Jump Overs (24/20"" - step down)
Partner 3: Rest
* For both AMRAP's, partners will rotate in order once both working partners have finished their station. The resting partner may NOT begin working UNTIL BOTH partners have finished their station.*
Every 2 minutes, for 10 minutes (5 sets of):
4 Bench Press @ 75-80%
B.
Option 1:
Complete as many rounds and reps as possible in 12 minutes of:
9 Chest to Bar Pull-Ups
6 Thrusters (95/65lbs)
36 Double Unders
Option 2:
Complete as many rounds and reps as possible in 12 minutes of:
3 Muscle Ups (ring or bar)
6 Thrusters (95/65lbs)
36 Double Unders
Rx+ Loading:
115/85lbs
7 Rounds for Time
18/15 Calorie Row
20 Sit Ups
200 Meter Run
100 Ft. Farmer Carry (24/16 kg)
Every 90 seconds, for 12 minutes (8 sets of):
2 Position Hang Clean
Mid Hang + Low Hang *
youtube.com/watch?v=n_VIiIyRtI0
youtube.com/watch?v=CC7-rS0C6Zo
Sets 1-3: 60-70%
Sets 4-6: 70-75%
Sets 7-8: 75-80%
* Try to perform as one unbroken complex.
B.
For time:
25/20 Calorie Row
20 Deadlifts (185/125lbs)
25 Dumbbell Bench Press (60/40lbs)
20 Deadlifts (185/125lbs)
25 Stationary Dips
20 Deadlifts (185/125lbs)
25/20 Calorie Row
Goal = < 11 Minutes
Cap = 14 Minutes
Rx+ Loading:
Deadlifts - 225/155lbs
Dumbbell Bench Press - 80/55lbs
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 12-20 Unbroken Banded Strict Pull-Ups
Station 2: * Single Leg Squat Option of Choice *
Squat Options:
1: 4-6 Weighted Pistol Squats (each leg)
2: 4-5 Tempo Assisted Pistol Squats @ 31X1
3: 4-6 Goblet Hold Step Ups (right then left)
4: 8-10 Tempo Goblet Hold Alternating Cossack Squats @ 2222
B.
Complete as many rounds and reps as possible in 25 minutes of:
Buy In:
800 Meter Run
In the remainder of the time, perform an AMRAP of:
50 Russian Kettlebell Swings (53/35lbs)
40 Toes to Bar or Sit-Ups
30 Hand Release Push-Ups
20 Pull-Ups
100 Single Unders
Rx+ Movements:
-1200 Meter Buy-In
-American Kettlebell Swings
-Handstand Push-Ups
-Chest to Bar Pull-Ups
-Crossovers or Double Unders
Every minute, on the minute, for 3 minutes:
Tall Jerk x 3 reps
youtube.com/watch?v=GGVG0obnRrE
Straight into...
Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
youtube.com/watch?v=XLGOJ9FZW3U
Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk
Sets 1-3: 2 reps @ 65%
Sets 4-6: 1 rep @ 75%
* For ALL jerks today, pause for 2 seconds in the dip AND receiving position.
B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1: 15-18/12-15 Calorie Assault Bike
Station 2: 15-18/12-15 Calorie Row OR 200 Meter Run
Goal = Treat each interval as a "for time" piece. How fast can you go without significant dropoff (more than a 3-5 second deviation from your fastest time).
In teams of 2, complete the following for time:
800 Meter Run (together)
120 Box Jump Overs (24/20")
100 Toes to Bar, Knees to Elbow, or V-Ups
400 Meter Run (together)
80 Goblet Squats (50/35lbs)
60 Single Arm Devil's Press (50/35lbs)
800 Meter Run (together)
* Split all movements, aside from the run, however.
Cap = 40 Minutes
Goal = < 35 Minutes
Option 1:
Every minute, on the minute, for 8 minutes:
2 Banded Sumo Deadlifts @ 50-55% + Added Band Tension
Option 2:
Every minute, on the minute, for 8 minutes:
2 Sumo Deadlifts @ 70-75% (no bands)
* Regardless of which option chosen, the goal of these pulls is to be as fast as possible!
Watch this videos prior to performing sumo's!
youtube.com/watch?v=gC7XrsqupWg&t=4s
B.
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 60 Second Bike or Row
Station 2: 15 Russian Kettlebell Swings (heavy)
Rest 2 minutes, then...
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 60 Second Bike or Row
Station 2: 15 Wall Ball Shots (20/14lbs to 10/9')
A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lbs)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run or 25 Double-Unders
2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders
3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
. . . and so on.