A.
Against a 6 minute clock, perform as many reps as possible of:
9 Thrusters (95/65lbs)
9 Toes to Bar
7 Thrusters (95/65lbs)
7 Toes to Bar
5 Thrusters (95/65lbs)
5 Toes to Bar
in the remainder of the time..
Max Calorie Row or Assault Bike
Rest 2 minutes, then...
Against a 7 minute clock, perform as many reps as possible of:
9 Toes to Bar
9 Bar Facing Burpees
7 Toes to Bar
7 Bar Facing Burpees
5 Toes to Bar
5 Bar Facing Burpees
in the remainder of the time..
Max Calorie Row or Assault Bike
Rest 2 minutes, then...
Against an 8 minute clock, perform as many reps as possible of:
9 Bar Facing Burpees
9 Thrusters (95/65lbs)
7 Bar Facing Burpees
7 Thrusters (95/65lbs)
5 Bar Facing Burpees
5 Thrusters (95/65lbs)
in the remainder of the time..
Max Calorie Row or Assault Bike
B.
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 10-15 Supine Plate Overhead Reaches
Station 2: 1 Turkish Get Up (each arm; record load)
Station 3: 60 Second Suitcase Hold (right)
Station 4: 60 Second Suitcase Hold (left)
A.
Five sets of:
5 Sumo Deadlifts @ 65-75%
Rest 2 minutes between sets
No touch and go!
B.
Against a 2 minute clock, perform as many reps a possible of:
250-300 Foot Shuttle Run (25 foot increments)
15-20 Ab-Mat Sit-Ups
Max Russian Kettlebell Swings (53/35lbs) in the remaining time.
Rest 60 seconds between sets and repeat for FIVE total sets.
* Adjust shuttle run and ab-mat sit-up reps to give you at least 30 seconds on the swings for the first couple rounds.
Every minute, on the minute, for 6 minutes (3 sets of):
Station 1: 45 Second Front Leaning Rest
Station 2: 10-12 Ring Rows
At the 6:00 mark...
Every minute, on the minute, for 6 minutes (3 sets of):
Station 1: 20-30 Second Nose to Wall Handstand Hold
Station 2: 30-45 Second Pull-Up Hang
B.
Four rounds for time of:
5 Wall Walks
10 Box Jump Overs (24/20" - step down)
15 Chest to Bar Pull-Ups
Goal = < 15 minutes
Cap = 18 minutes
Rx+ Options:
50-100 Foot Handstand Walk (instead of wall walks)
30/24"" Box
20 Chest to Bar Pull-Ups, 10 Bar Muscle Ups, or 7 Ring Muscle Ups
A.
Seated Press for load:
#1: 2 reps @ 70%
#2: 2 reps @ 74%
#3: 1 rep @ 80%
#4: 1 rep @ 87%
#5: 3 reps @ 80%
#6: 3 reps @ 80%
#7: 3 reps @ 80%
#8: 3 reps @ 85%
B.
For time:
100/80 Calorie Assault Bike or Row
1 Mile Run
100/80 Calorie Echo/Assault Bike or Row
Goal = < 20 minutes
Cap = 22 minutes
Adjust bike/row distance to something that could be completed in 6 minutes or less.
Adjust run distance to something that could be completed in 8 minutes or less.
A.
Take 5-10 minutes to build to 75-80% of your 1RM Back Squat, then...
Three sets of:
Back Squat x 1.1.1 @ 80-90%
Rest 3 minutes between sets
After the 3rd set...
One set of:
Max Reps @ 75% (capped at 8)
* 1.1.1 = 1 rep, rest 10-15 seconds, 1 rep, rest 10-15 seconds, 1 rep.
B.
Complete as many rounds and reps as possible in 15 minutes of:
50 Double Unders
5 Single Arm Dumbbell Snatches + 25 Foot Single Arm Overhead Walking Lunge (arm 1 - 50/35lbs)
5 Single Arm Dumbbell Snatches + 25 Foot Single Arm Overhead Walking Lunge (arm 2 - 50/35lbs)
In teams of 2, complete the following for time:
150 Medball Box Step Ups (20/14lbs to 20")
150 V-Ups
150 Medball Bearhug Squats (20/14lbs)
150 Push-Ups
150 Wall Ball Shots (20/14lbs to 10/9')
150 Sit-Ups
* Partners must rotate every 60 seconds with each other, working 1 minute on, 1 minute off!
Goal = < 30 minutes
Cap = 36 minutes