3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4 reps
Goal is to make all four sets heavy, add weight above what you did on the pause back squats last week.
For max reps/calories:
2 Minutes of Assault Bike (or Rowing)
Rest 60 seconds
2 Minutes of Thrusters (115/75 lbs)
Rest 60 seconds
2 Minutes of Burpee to Target 6″ Above Reach
Rest 60 seconds
2 Minutes of Assault Bike (or Rowing)
Every 2 minutes, for 12 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 70%+
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with DB Goblet Hold (24″/20″; 50/35 lb KB/DB)
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Deadlifts (135/95 lbs)
6 Hang Power Cleans
3 Shoulder-to-Overhead
Rest EXACTLY five minutes, and then…
*While 2 partners work through the barbell triplet alternating full rounds, the other partner rows 500 M.
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
9 KB Swings (53/35)
18 Box Jump Overs (24/20)
9 Ring Dips
*While 2 partners work through the triplet alternating full rounds, the other partner bikes 20 calories.
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 4 reps @ 32X1
*There is no prescribed percentage for your 5 sets of 4, take 3 warmup sets of 5 to work to a weight that will push you to complete the 4th rep on each set.
**Don’t crash at the bottom when you pause!
For time:
1200 Meter Run
100-Foot Overhead Walking Lunges with DB (50/35)
800 Meter Run
100-Foot Overhead Walking Lunges with DB (50/35)
400 Meter Run
*The lunges are the regional/game style walking lunge, i.e. one arm extended directly overhead with the other arm/DB resting on shoulder/front rack.
**100 ft. = 1 down and back length of gym
***Scaling options – scale run down (i.e. 1000, 600, 200)
Lunges – front rack lunges, unweighted lunges
Every minute, for 5 minutes (5 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every minute, for 5 minutes (5 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 85-95% +
Complete as many rounds and reps as possible in 9 minutes of:
3 Handstand Pushups
6 Snatches (95/65 lbs)
9 Overhead Squats (95/65lbs)
12 Chest-to-Bar Pull-Ups
With a Partner, complete for time:
100 TTB
100 Power Cleans (135/95)
100 Wall Balls (20/14)
43 Synchronized Burpees
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
*Take 5-10 minutes to warmup to 75% of your 1-RM, and perform all 5 working sets at 75% of your 1-RM.
**Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.
Can you get 80 reps in the 5 minutes?
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8 reps @ 2111
Station 2 – Reverse Snow Angels x 8 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds
*Complete this as a cool down/mobility session after the Metcon.
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 4 minutes:
2 Man-Makers (50/35)
Rest 2 minutes, and then…
4 Burpee Box Jump-Overs (24″/20″)
4 Ring Dips
Rest 2 minutes, and then…
4 Ground to Overhead (135/95 lbs)
4 Chest-to-Bar Pullups
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