Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)
Complete as many rounds and reps as possible in 10 minutes of:
10 Squat Cleans (135/95 lbs)
10 Bar Facing Burpees
10 Toes-To-Bar/K2E/HLR/V-Ups
Every 4 minutes, for 16 minutes (4 sets) of:
Bench Press x 6-Reps
Pull-Ups x Max Reps
For time:
50/30 Push-Ups
300 Meter Run
30 American Kettlebell Swings (53/35)
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 American Kettlebell Swings (53/35)
300 Meter Run
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 12 reps
Station 2 – 60 seconds of Handstand Push-Ups/Handstand Hold/Box Pike Pushups/Seated DB Strict Press for Max reps
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)
With a partner, for time:
1000 Meter Row
20 Ground-to-Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground-to-Overhead (135/95 lbs)
1000 Meter Row
*Only one partner working at a time, reps may be divided up in anyway.
*G2O may be done as any snatch variation, or any variation of the clean and jerk.
Take 12-15 minutes and build to today’s 1-RM Power Clean
For time:
30 Calorie Row
30 Burpees Over-The-Bar
30 Wall Balls (20/14 lbs)
30 American Kettlebell Swings (70/53 lb)
30 Snatches (95/65)
30 Pull-Ups
E2MOM 12
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Sets 4-6 – 1 rep
**Score is heaviest single weighted pullup.
In teams of two:
21-18-15-12-9
Thrusters (95/65)
40 Double Unders/80 Single Unders
200 Meter Row
*Partners alternate FULL rounds, i.e. Partner 1 does 21 Thrusters, 40 DU and Rows 200 M. and then Partner 2 does 21 Thrusters, 40 DU and Rows 200 M.
*MUST be double-unders for Rx.
Every two minutes, for 6 minutes (3 sets):
D/KB Walking Lunge x 20 steps.
**Go heavy, the final steps should not be performed without struggle.
A.
Complete as many reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
B.
Complete as many reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 minute
C.
Complete as many reps as possible in 5 minutes of:
5 Toes-to-Bar
10 Push-Ups
Every two minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch
*Focus on FORM.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
6 Burpees
Four sets of:
Push Press x 3-4 reps
Rest 60 seconds
Plank from Rings x 60 seconds
Rest 60 seconds
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 American Kettlebell Swings (53/35 lbs)
Max Reps of Thrusters (95/65 lbs)
Rest 60 seconds between sets.
*Score is total number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency.
*Rx+ is: KB (70/53), Thrusters (135/95)
In teams of 3, complete 3 rounds EACH for time of:
400 M. Run
10 Deadlifts (225/155)
15 Burpees Box Jump Overs (24/20)
20 Pullups
*This workout will be completed in “Conga Line” style.
*First teammate starts on the rower, then moves to the deadlifts. Once the first teammate moves on from the rower, the second teammate begins rowing.
*Teammates cannot be on the same movement at one time and all move through the movements in order.
*Teams should attempt to use the same barbell and adjust weight for each athlete if possible.
**Score is time on the clock when all teammates have completed three rounds.**
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