Three sets of:
Back Squat x 8 reps @ 31X1
Rest 1 minute
Weighted Pull-Ups x 5 reps (FULL ROM!)
Rest 1 minute
**If no weighted pullups, pullup negatives.**
Four RFT (Rounds for time) of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Pull-Ups
**Full depth on Wallballs, and men above black line…ladies must touch black line.**
**Sub 80 Single-Unders for Double-Unders**
Every 3 minutes, for 36 minutes (3 rounds of each), for TIMES:
Station 1 – 40/30 Calories of Rowing
Station 2 – 50 Double-Unders (100 SU)+ 10 Handstand Push-Ups/Add Mats/Box Assisted/HRPU
Station 3 – Run 400 Meters
Station 4 – 20 AbMat Situps + 20 Push Presses (95/65 lbs)
**Score is time to complete EACH individual station, within the three minute window…so, record the time it takes you to complete each station individually**
*If station is not completed under the 3 minute cap, the score for that round is 3 minutes, plus 1 second added for each rep remaining.*
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 215 x 6, 245 x 4, 275 x 2, 220 x 6, 250 x 4, 280 x 2)
REST between sets, and use that time to mobilize!
**The score set from this is the final set of two.**
In teams of two, alternating FULL ROUNDS, complete AMRAP in 12 minutes of:
10 Pullups
20 American KB Swings (53/35)
Rx+ = C2B Pullups & (70/53) KB Swings
**Use same KB, if using the same weight**
Three sets of:
Bench Press x 4 reps @ 20X1
Rest 60 seconds
Single Arm Dumbbell or Kettlebell Row x 10 reps @ 10X0
Rest 60 seconds
With a partner:
Five rounds for time of:
Row 500 Meters
20 Push-Ups
10 Pullups
You will hit this workout conga line style, one partner starts on the erg, and as soon as they have completed the 500 meter row, the resting second partner gets on.
*Partners MUST use the same rower.
*Partners can not be on the same movement at the same time.
**Rx + is Chest-to-Bar Pullups**
Every 2 Minutes for 12 minutes…
Complete 3 alternating sets of Max Reps of Muscle-ups and Handstand Walks.
*Muscle-ups can be bar or ring.
*Mods for MU – Strict Ring Pullups or Strict Pullups on Bar.
*Mods for Handstand Walks – Handstand Holds against wall, touching hands to shoulders if possible.
Record the total reps you complete across the 3 1-minute sets combined.
Record the total reps you complete across the 3 1-minute sets combined.
Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps (#20/#14)
Rest 3 minutes
Repeat for a total of three sets.
*Score is total Wallballs (Reps) across all sets, keep a running total.
Three sets of:
Deadlift x 8 reps @ 20X1
*Focus on the tempo…stay tight in the core and back and keep solid form throughout each set.
For time:
Row 1000 Meters
25 Thrusters (95/65)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters (95/65)
**Larger classes: Start in Waves**
*Single-Unders = 200.
A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Handstand Push-Ups/Hand-Release Pushups
8 Pull-Ups/Banded/Jumping PU
Rest 4 minutes, and then…
B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips/Banded/Matador
15 Box Jumps (24″/20″)
Rest 4 minutes, and then…
C.
Complete as many calories as possible in 4 minutes of:
Concept 2 Rower
*If needed, start in waves for larger classes.
*Score is total reps completed in each “Round” (Score each round separately)
Round 1-HSPU/Pullups
Round 2 – Ring Dips/Box Jumps
Round 3 – Cals on Rower
**Rx + is STRICT (HSPU/Pullups/Ring Dips) and Box Jumps (30/24)
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to today’s 1-RM.
*Can be Squat Clean OR Power Clean
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell
*This workout is an all out sprint. The goal is to find the max capacity of work in a short time domain.
*Score is Rounds+Reps completed in 5 minutes.
In teams of two:
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 30 Strict Pull-Ups
15:00 – 75 Wall Ball Shots (20/14 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run
Rx+:
20 Muscle-Ups
For Time:
100 DU
21 Thrusters (95/65)
50 DU
15 Thrusters (95/65)
25 DU
9 Thrusters (95/65)
*7 Minute Time Cap for Rx.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 75-80%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 2 reps @ 90-95%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 85-90%
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