With a partner, complete five rounds for time (total) of:
400 Meter Run
30 Push-Ups
20 Walllballs (20/14)
10 Strict Pull-Ups
5 Man-Makers (50/35)
*Partners may partition reps in any way they desire.
Man-Maker:
Pushup
Row (L)
Pushup
Row (R)
Squat Clean
Thruster
Complete 5 sets of 2 @85%+ of 1-RM.
Goal today is to build to a 2-RM back squat!
Three rounds for time of:
60 Double-Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch x 2 rep @ 65-80%
*Drop and reset between reps
Every 2 minutes, for 8 minutes (4 sets):
Snatch x rep @ 80-95%
For time:
40 Calories of Rowing
30 Toes-to-Bar
20 Power Snatches (95/65)
Complete, for time:
100 Strict Press
100 Push Press
100 Hang Cleans
M: #45 F: #35
*Break repetitions as needed. Must complete in order (100 SP then 100 PP then 100 HC)
**This workout is from Nick Urankar (multiple time games athlete – programmer of Zeus Method) who finished it in 8 minutes. This is going to be our October challenge!
***Maintain good reps the whole time (arms extended in press, elbows in front of bar in hang clean, etc.)
Complete a “shoulder based” ROMWOD. You’ll need it after today! 🙂
In teams of three, complete the following for time:
1200 Meter Relay Run/1500 Meter Relay Row
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (50/35 lb DBs) (24/20)
1200 Meter Relay Run/1500 Meter Relay Row
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run/1500 Meter Relay Row
Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Bar Facing Burpees Over-the-Bar
6 Hang Squat Cleans
6 Bar Facing Burpees Over-the-Bar
9 Hang Squat Cleans
9 Bar Facing Burpees Over-the-Bar
and so on…
Each Round is one set of squat cleans and one set of Burpees over the bar.
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 85% +
*Weight is the same across all sets.
Four rounds for time of:
200 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15/10 Ring Dips
*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.
Every 2 minutes for 10 minutes, complete 1 set.
**No Alternate grip!**
*Set 1 – 10 reps @ 65% of 1-RM
*Set 2 – 8 reps @ 70%
*Set 3 – 6 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 2 reps @ 85% +
50/40 Calories of Assault Bike
50/40 Pull-Ups
100-Foot Single Arm DB Overhead Walking Lunges (50/35)
(athlete will execute one clean from the hang position, and then one from the floor)
Every 90 seconds, for 15 minutes (10 sets):
Hang Power Clean + Power Clean
Build to today’s heavy complex.
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 20/15 Push-Ups
*If doing Single-Unders, they are double today. 🙂
With a partner, take 10 minutes to each establish a 1-RM Snatch (squat OR power)
then…rest exactly 5 minutes and…
With a partner, complete for time:
1-Mile Run
100 C2B Pullups
1-Mile Run
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