Monday

A. Strength
Back Squat – E3:00
3 sets of 5 reps

B. “Thin Air”
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike or Row or 200m Run

C.E. – Midline
10min Assault Bike
*On the 2:00, 4:00, 6:00, and 8:00 perform a Max Effort L-Sit Hold*


Tuesday

A. Gymnastics
AMRAP 5: 20 Double Unders + 2 HSPU, 20 Double Unders + 4 HSPU, Keep adding 2 reps
–or–
Tabata Strict Barbell Press: 0:20 Max Reps, 0:10 Hold in Fron Rack

B. “Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
–
rest 4 minutes–


AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
–
rest 4 minutes–


AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups


Wednesday

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Building up to a heavy complex across the 6 sets*


Thursday

“Paul Bunyan”
AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike or Row or 200m Run
15 Deadlifts (225/155)

C.E. – Midline
50 GHD Sit-Ups
Every 10 reps get off and perform a 0:20 L-sit Hold


Friday

A. Strength
Bench Press
In 12min, build to a heavy set of 7 reps.

B. “Free Fall”
For Time:
40 Squat Snatches (95/65)
20 Bar Muscle-ups
40 Squat Snatches (95/65)
800m Run


Saturday

“Uniwar”
In teams of 2-3, complete as many reps as possible in 4:00 at each station.
-Abmat Sit-Ups
-Calorie Row
-Power Cleans (135/95) or (185/125) or (225/155)
-Wallballs
-Burpee Box Jumps
-Kettlebell Swings (53/35) or (70/53)
-Toes-to-Bar
-Double Unders
-Shoulder-to-Overhead (95/65) or (135/95) or (185/125)
-Calorie Bike
*These can be performed in whatever order your team decides*

Monday

”Girls Gone Wild”
“Fran” on the 0:00:
Thrusters (95/65)
Pull-ups

“Diane” on the 4:00:
Deadlifts (225/155)
Handstand Push-ups

“Amanda” on the 8:00
Ring Muscle-ups
Squat Snatch (135/95)

L1 = 12/9/6 – 12/9/6 – 5/3/1
L2 = 15/12/9 – 15/12/9 – 7/5/3
L3 = 21/15/9 – 21/15/9 – 9/7/5

*Each scored separately for time*

C.E. – Midline
3×8 Glute Ham Raises
50 Weighted Sit-ups


Tuesday

A. Olympic Lifting
In 12min, build to a 10RM TnG Power Clean

B. “Jump City”
For Time: (30min cutoff)

1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95) (RX+ 155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95) (RX+ 155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95) (RX+ 155/105)


Wednesday

A. Gymnastics
In 12min:
A) 50 Strict Barbell Presses For Time (Every time you put it down, perform 5 Push-Ups)
B) 50 Strict Handstand Push-Ups For Time

B. “Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
–rest 3 minutes–
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
–rest 3 minutes–
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
–rest 3 minutes–
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

C.E. – Odd-Object Conditioning
5 Sets
50 Meter Banded Monster Walk (25 Left Side, 25 Right Side)
50 Meter Sandbag Bear Hug
Rest 2 Minutes Between


Thursday

“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups


Friday

A. Deadlift
In 12min, build to a heavy set of 10.

B. “Captain Insano”
3 Rounds: (20min cutoff)
20 Deadlifts (155/105) (RX+ 225/155)
15/10 Calorie Assault Bike or Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Assault Bike or Row

C.E. – Gymnastics
Bar Muscle-Ups
5 sets of 5-10 reps (linked)


Saturday

“31 Heroes”
AMRAP 31: Teams of 3
8 Thrusters (135/95) (RX+ 155/105)
6 Rope Climbs or 12 Kettlebell Swings (53/35) (RX+ 70/53)
11 Box Jumps (24/20) (RX+ 30/24)
*2 Partners will perform the above workout while 1 Partner is running 400m. When the runner returns, he/she will switch with another.*


Monday

A. Strength
In 12min, build to a 6RM Push Press

B. “Foul Ball”

3 Rounds: (25min cutoff)
800 Meter Run
20 Box Jumps (24″/20″)
30 DB/KB Snatches (50/35) or 20 Barbell Snatches (95/65)

C.E. – Body Armor
3 Sets, Not For Time:
100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
30 Weighted Sit-Ups

Tuesday

“Napalm”
2 Rounds For Time: (15min cutoff)
10 Chest-to-Bar Pull-Ups (RX+ Bar Muscle-Ups)
20 Bar-Facing Burpees
30 Deadlifts (185/125) (RX+ 225/155)
40 Wallballs (20/14) (RX+ 30/20)

C.E. – Aerobic Capacity
200/150 Calorie Assault Bike
Males: 20 Calories Easy, 20 Calories Hard
Females: 15 Calories Easy, 15 Calories Hard


Wednesday

“Smokin”
For Time: (30min cutoff)
3 Rounds of 7 Sumo Deadlift High Pull + 30 Double Unders
50/35 Calorie Row
3 Rounds of 7 Sumo Deadlift High Pull + 30 Double Unders
50/35 Calorie Row
3 Rounds of 7 Sumo Deadlift High Pull + 30 Double Unders
*RX = 75/55, RX+ = 105/70 + unbroken Double Unders*

C.E. – Midline
L-Sit: 2 Max Effort Holds
Planks: 3 Sets of 30 Seconds (Front, Left, Right)


Thursday

A. Bike Test
Reverse Tabata Calories (10s ON, 20s OFF)
*20s OFF will be a spinning rest, legs only*

B. “Family Feud”
AMRAP 25:
Down and Back “Sled” Push
200 Meter Run
100m Farmers Carry (53/35)
*If you have a weighted vest, wear it*


Friday

A. Olympic Lifting
Power Clean + Front Squat + Push Jerk
*In 12min, build to a heavy complex*

B. “Wise Men”
AMRAP 3:
Macho Man (135/95)
–Rest 3 Minutes–
AMRAP 3:
Macho Man (155/105)
–Rest 3 Minutes–
AMRAP 3:
Macho Man (185/135)

*Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks*


Saturday

“Barbed Wire”
AMRAP 40:
In teams of 2
400 Meter Run Together
20 Pull-Ups –or– 15 Chest-to-Bar Pull-Ups –or– 10 Ring Muscle-Ups
30 Push-Ups –or– 20 Handstand Push-Ups
40 AbMat Sit-Ups –or– 30 Wallball Sit-Ups (20/14)
50 Air Squats –or– 40 Jumping Lunges –or– 30 Pistols


Monday

A. Strength
Back Squat: (12min cutoff)
A) 5 sets of 3 reps, building to a heavy or staying across
B) On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

B. “Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

*With short time domains, the weight and rope variation should be something that athletes are confident they can move for the majority of each twenty second interval without stopping. Score today is the lowest number of repetitions across the 8 rounds of each movement. For example, if athletes get 12 back squats for the first 7 rounds, but 14 for the last round, their score for the back squats is 12. Same goes for the double unders. With a short time window and short rest periods, athletes want to ensure that the transitions from movement to movement are fast. Setting the rope down neatly will better ensure that there are no wasted seconds between. When the rope goes down, just getting the bar on the back to be ready for the start of the back squats will likely allow athletes to squeeze in a few more reps per round.


Tuesday

A. Gymnastics
A) 3 Rounds: (12min cutoff)
2 Around-the-Worlds + 6 Pike Handstand Push-Ups + 1:00 Handstand Hold
B) Strict Handstand Pushups: (12min cutoff)
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
*Athlete’s choice of Parallettes or Plates

B. “Liquid Cocaine”
5 Rounds: (15min cutoff)
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

*Looking at the overall volume today, we have 25 moderate weight clean and jerks and 50 chest to bar pull-ups. Taking into consideration how we would likely break those up as a whole will help athletes make a decision on what is best for them each round. Right off the bat, we can confidently say that singles will likely be the best option on the clean and jerks. The pull-ups will be athlete dependent, but we are probably looking at 1-3 sets here. 5-5 or 4-3-3 are options for 2 and 3 set strategies. Whatever the chosen option, the goal is to minimize time spent not moving.

Wednesday

A. Strength
Front Rack Reverse Lunge: (12min cutoff)
A) 3 sets of 12 reps, pick a weight and stay across
B) 3 Sets of 12 reps:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
*Percentages based off 1RM Front Squat

B. “Death Race”

L1 5 Rounds: (6min cutoff)
9/7 Calorie Assault Bike
5 Burpees

L2 5 Rounds: (6min cutoff)
12/9 Calorie Assault Bike
7 Burpees

L3 5 Rounds: (6min cutoff)
15/10 Calorie Assault Bike
10 Burpees

*This is a maximum effort day. Regular training days are hard efforts, but there is always just a little bit left in the tank. Today, we will drain it completely. Choosing the right version will be key for maintaining the highest level of intensity in this workout. We are shooting for a calorie range that can be completed in 0:30 or less each round and the same for the burpees. This is an all-out sprint to the finish. Let’s race!


Thursday

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
21 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts

*Looking for each round today to be a sprint, taking somewhere between 1:15 – 1:45 depending on the number of deadlifts and the weight on the bar. The remaining time in the 3-minute intervals will be spent recovering, recording scores, and changing out weights on the barbell. The AbMat Sit-ups are essentially the buy-in to the round, with athletes pushing to complete the squat jumps and deadlifts unbroken. Quick transitions from movement to movement, along with a good setup position in the deadlift will make each round a great round.


Friday

A. Skills
Alternating On the Minute x 10min:
Even Minutes – 3 Dumbbell Overhead Squats (Each Arm)
Odd Minutes – 25′ Handstand Walk or 50′ Bear Crawl or 25′ Weighted Bear Crawl

B. “Cement Mixer”
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

*Today, there is a quite a bit less work inside along with built in rest. This makes the runs even more important, as the majority of the intervals will be spent outside the gym. Today, let’s challenge athletes to push their pace on the runs each round and to just get their hands on a bar when the get inside. With the score being the slowest round, we still want to avoid going all out in round 1, but today is a great day to reach a little further than usual.


Saturday

“Limitless”
Teams of 3:

AMRAP 7:
100/70 Calorie Assault Bike/Row or 15 100m Sprints
Max Clean and Jerks (135/95)
–Rest 3 Minutes–
AMRAP 6:
80/60 Calorie Assault Bike/Row or 12 100m Sprints
Max Power Snatches (115/80)
–Rest 3 Minutes–
AMRAP 5:
60/40 Calorie Assault Bike/Row or 9 100m Sprints
Max Thrusters (95/65)

*As with most of the team workouts, the goal is to keep the bike moving as fast as possible and the bar moving as much as possible. Athletes would be unable to do this if they spend a lot of time on either. That being said, short quick bouts of intense exercise are better than longer, slower efforts. Changing out before the fan starts to slow down and before the barbell starts to feel heavy will allow teams to keep moving quickly and be fresh for the next round. Getting butts on the bike and hands on the bar quickly following a changeout also helps keep the objects in motion, getting more work and more fitness accomplished within these short time windows. As the weights decrease, the sets can likely increase. Play it by ear and be flexible. Sets may be doable at the beginning of the barbell movement, but could quickly disappear as the workout progresses. Have a breakup strategy in mind, but plan to adapt of the fly.

Monday

A. Gymnastics
EMOM x 12
*Start each minute with 15-30 Double Unders, then finish the minute with:
1-3 = 5 Strict Pull-Ups
4-6 = 7 Kipping Swings
7-9 = 5 Kipping Pull-Ups
10-12 = 5 Bar Muscle-Up Transitions or Attempts

B. “Everest”

For Time: (13min cutoff)
21-15-9
Back Squats 185/125 (RX+ 225/155…can take from rack)
Barbell Push-Ups (RX+ Strict Handstand Push-Ups)

C.E. – Bike Conditioning
3 Rounds:
3 Minute Light Effort
2 Minute Fast Effort
Not for score, but for consistent effort.


Tuesday

“Stubbed Toe”
3 Rounds: (20min cutoff)
400 Meter Run
21 Kettlebell Swings 53/35 (RX+ 70/53)
12 Toes-to-Bar

*Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh. If unable to run today, complete one of the following:

500/400 Meter Row
28/20 Calorie Assaut Bike


Wednesday

A. Olympic Lifting
EMOM x 9
2 Hang Power Snatch
*Build up AHAP*

B. “Lost Count”

For Time: (30min cutoff)
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14 | 10’/9′) (RX+ 30/20)
35/25 Calorie Assault Bike

*Looking at this workout at a whole can be overwhelming at first. Taking it one set at a time helps athletes stay focused in the moment, not getting too far ahead of themselves. Success today is not about big sets, rather consistent sets. It doesn’t matter if athletes do 20 sets of 10 on the jump rope or 20 sets of 5 on the wallball, as long as they maintain a steady work/rest rhythm. Tracking rest will be beneficial today to keep athletes on track. Taking a specific number of breaths or counting to 3 or 5 before beginning the next set can be helpful. Pick a breakup strategy, pick a rest length, and try to stick to it.

C.E. – Gymnastics
Spend 10min working on handstand walking

Thursday

A. Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-85%
Minute 4: Rest

B. “Impressed”
AMRAP 15:
1 Rope Climb (RX+ Legless)
12 Left Arm Dumbbell/Kettlebell Push Press 50/35
12 Right Arm Dumbbell/Kettlebell Push Press 50/35
1 Rope Climb
36 Walking Lunges or 10/7 Calorie Assault Bike Legs-Only

*While the rope climbs do present a challenge, they are only completed one at a time. The majority of the workout is spent on the dumbbell/kettlebell push press and the lunge/bike . The goal of today is to move at a pace that allows for the push press to be completed unbroken. This is likely the only place that athletes would stop moving entirely, so slowing down the other movements to keep moving here will better allow athletes to get more work done. The more comfortable athletes are with the push presses, the faster they can afford to move on the lunge/bike and rope climbs.


Friday

“Doce Smoce”
AMRAP 4:
27/21 Calorie Row
21 Sumo Deadlift High Pull 75/55 (RX+ 95/65)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
15 Sumo Deadlift High Pull 75/55 (RX+ 95/65)
9 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
15/12 Calorie Row
9 Sumo Deadlift High Pull 75/55 (RX+ 95/65)
6 Burpee Box Jump Overs (24/20)

*Today is less about gaming and more about bringing the intensity. The row should be at an uncomfortable pace, but not an all out sprint. Holding on for 1-3 sets on the barbell. Lighter is harder as it allows athletes to hold onto the bar longer. Athletes can push hard through this four minute interval knowing that there is four minutes of rest to follow. Each AMRAP is scored separately as rounds and reps.

C.E. – Midline
Not For Time:
1:00 L-Sit Hold
2:00 Sandbag Hold (150/100)
:30 Second L-Sit Hold
1:00 Sandbag Hold (150/100)
:15 Second L-Sit Hold
:30s Sandbag Hold (150/100)


Saturday

“Turtle Club”
For Time, In Teams of 2: (35min cutoff)
40 Overhead Squats (95/65) *One works, other holds a plank or handstand*
200 Meter Run Together
40 Thrusters (95/65) *One works, other hangs from the pull-up bar*
200 Meter Run Together
30 Overhead Squats (95/65)
200 Meter Run Together
30 Thrusters (95/65)
200 Meter Run Together
10 Overhead Squats (95/65)
200 Meter Run Together
10 Thrusters (95/65)
200 Meter Run Together

Monday

“Van Damme”
For Time: (20min cutoff)
30 Snatches 95/65 (RX+ 135/95)
10 Chest-to-Bar Pull-Ups (RX+ Ring Muscle-Ups)
30 Clean & Jerks
10 Chest-to-Bar Pull-Ups (RX+ Ring Muscle-Ups)
30 Thrusters
10 Chest-to-Bar Pull-Ups (RX+ Ring Muscle-Ups)

*We can begin to approach this workout by taking into account the total amount of barbell volume: 90 repetitions. Although at a light weight, just ripping through 90 reps without a plan will likely not be the most efficient use of time. The weight athletes choose should be light enough to string repetitions together throughout the workout. For the first two barbell movements, sets of 5-6 will get the work completed in 5-6 sets with short breaks between. Not bringing the bar back to the ground for the thrusters, athletes can think about getting these done in 3-4 sets. For 3 sets, 10-10-10 or 12-10-8 get the workout completed. For 4 sets, 8-8-7-7 will round out the workout. As always, a plan may fall apart, and that’s ok. Just keep moving and learn from the experience for the next time. The pull-up variation should be something athletes can achieve in less than 2:00. We want to get back to work on the barbell as quickly as possible.*

C.E. – Midline
Tabata Hollow Rocks
8 rounds – 0:20 on, 0:10 off


Tuesday

A. Gymnastics + Strength
In 18min, build up to a heavy single Front Squat + Max Unbroken Strict Push-Ups / Handstand Push-Ups

B. “Liquid Laugh”
5 Rounds For Max Reps
1 Minute Overhead Plate Step Back Lunges (45/25)
1 Minute Double Unders
1 Minute Calorie Bike / Calorie Row / 10m Shuttle Sprints
1 Minute Rest

*In a “Fight Gone Bad” style workout, athletes will work for three minutes before resting for one. During each rest period athletes will record their score for that round, keeping a running count for each movement. The final score is total reps across the five rounds. The weight on the lunges should be something that athletes could lunge for 30+ repetitions total without having to put the plate down. If unable to bike, complete max calories on the rower or max 10 meter shuttle runs.*


Wednesday

“Glen”
For Time: (40min cutoff)
30 Clean and Jerks 135/95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

*Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. — Thinking of this workout as a whole rather than a sum of its parts. With runs already built in, it may be best to think of this as a 4 mile run instead of a workout. Athletes should ask themselves the question, “What pace could I run 4 miles in without slowing down?” Knowing what that feels like will help them attack this workout with a consistent effort. This mindset pays off on not only the runs, but in all movements. Having one pace on the clean and jerks, rope climbs, and especially the burpees will make this long workout much more manageable. Remembering why we do workouts like this one when things get tough makes it a little easier to keep moving forward. One rep and one step at a time.*

C.E. – Midline
Not For Time
50 GHD Sit-Ups
50 Hip Extensions
50 AbMat Sit-Ups
50 Banded Good Mornings
50 Hollow Rocks
50 Superman Rocks


Thursday

A. Overhead Squat
In 15min, build to a heavy single Overhead Squat

B. “Dilly Dilly”
AMRAP 12:
2 Power Snatches 135/95
4 Overhead Squats 135/95
0:30 Hard Row

*Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the day, and should be a weight that athletes can safely support overhead. In “Dilly Dilly”, athletes are choosing a weight that they could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor. The row is meant to be a hard, aggressive row, but not max effort.*


Friday

“Parks and Rack”
Teams of 2, AMRAP 20:
35/25 Calorie Assault Bike
50 Kettlebell Swings (70/53) or 60 Alternating Dumbbell Snatches (50/35)
35/25 Calorie Assault Bike
200 Meter Back Rack Walk (155/105)

*Teams can aim to find a rep scheme that allows them enough rest to keep moving quickly when it is their turn, but not so much work that they slow down during their set. This is likely somewhere between 7-10 repetitions on the kettlebell/dumbbell and bike and between 50-100 meters on the back rack walk. If athletes go sets of 10, one partner will complete more repetitions on that movement, but their buddy will make up for it by completing 10 more repetitions on the next movement. Another option would be to go slightly shorter sets with faster transitions. Going 8-7-7-7-7-7-7 get the 50 repetitions completed.*

C.E. – Odd Object
50 x 40′ Prowler Push
*Loading should be something that is heavy, but doable.*


Saturday

A. Gymnastics
EMOM x 12
1) 15 Seated Leg Lifts or 10 Straddle Leg Lifts
2) 15 Supermans or 10 Hip Extensions
3) Accumulate 0:20 Handstand inside perimeter or 20′ Handstand Walk

B. ”Daniel”
For Time: (30min cutoff)
50 Pull-Ups (RX+ Chest-to-Bar)
400 Meter Run
21 Thrusters 95/65 (RX+ 135/95)
800 Meter Run
21 Thrusters 95/65 (RX+ 135/95)
400 Meter Run
50 Pull-Ups (RX+ Chest-to-Bar)

*Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. — In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If 100 total pull-ups is a lot of volume for athletes, the first option would be to bring each set down to 35 repetitions, or 70 total. To get the intended stimulus, athletes should be able to string together sets of 5-10 each time they hop up. With 1 mile of running, 100 pull-ups, and 42 thrusters, this workout presents a great challenge, as all Hero workouts do. No matter athletes ability, they will all be successful today with the “just keep moving forward” approach. It doesn’t matter if they go sets of 5 or 10 on the pull-ups, as long as they keeping moving forward. It doesn’t matter if they go 7’s or unbroken on the thrusters, just keeping moving forward. And it doesn’t matter how fast the runs are, just keep moving forward. When you get knocked down, get back up. Every rep and every step brings them closer to achieving their goal and finishing this workout.*

Monday

A. Gymnastics
30 For Time (10min cutoff) – Ring MUs / Bar MUs / C2B Pull-Up / Pull-Up
–or–
Accumulate 3:00 hanging from the pull-up bar with an active shoulder.

B. “Detention”
AMRAP 12:
6 Handstand Push-ups  [RX+ Strict]
9 Deadlifts (225/155)  [RX+ 275/185]
15 Abmat Sit-Ups  [RX+ GHD Sit-Ups]
30 Double Unders  [RX+ 50 Double Unders]

 


Tuesday

A. Front Squat (20min cutoff)
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest 2:00 between sets.

B.  “Jack Squat”
21-15-9: (20min cutoff)
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run
[RX+ Wear your vest for the entire workout]

C.E. – Odd Object Conditioning
3 x 200m walk with (2) Kettlebells or Dumbbells:
1st 50m – Left Arm Overhead, Right Arm Hang
2nd 50m – Right Arm Overhead, Left Arm Hang
3rd 50m – Both Front Rack
4th 50ms – Both Overhead
*Athlete’s choice on loading. Rest as needed between sets, with the intention
on each set being unbroken. Free to build between sets.

 


Wednesday

“Big Bang”
For Time (10min cutoff)
50 Power Cleans (135/95) or (185/135) or (225/155)
*We will run this as a partner workout. One person will count and encourage while the other is going, then switch!*

C.E. – Conditioning
Not For Time
27 – 21 – 15 – 9
Calorie Row
Bench Press (135/95)
Toes-to-Bar

Gymnastics
200′ Handstand Walk (5min cutoff)

 


Thursday

“Top Ten”
AMRAP 20: In Teams of 2
Row / Bike for Max Meters

*Partners will alternate minutes.*

On the 1:00 – 2 AbMat Sit-Ups
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 4 Jumping Air Squats
On the 4:00 – 4 Jumping Air Squats
On the 5:00 – 6 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 8 Jumping Air Squats
On the 8:00 – 8 Jumping Air Squats
On the 9:00 – 10 AbMat Sit-Ups
On the 10:00 – 10 AbMat Sit-Ups
On the 11:00 – 10 Jumping Air Squats
On the 12:00 – 10 Jumping Air Squats
On the 13:00 – 8 AbMat Sit-Ups
On the 14:00 – 8 AbMat Sit-Ups
On the 15:00 – 6 Jumping Air Squats
On the 16:00 – 6 Jumping Air Squats
On the 17:00 – 4 AbMat Sit-Ups
On the 18:00 – 4 AbMat Sit-Ups
On the 19:00 – 2 Jumping Air Squats
On the 20:00 – 2 Jumping Air Squats

 


Friday

A. Squat Snatch
In 6min, build to a heavy Snatch Balance
In 6min, build to a heavy Hang Power Snatch
In 6 min, build to a heavy Squat Snatch

B. “Over and Out”
For Time: (15min cutoff)
20 Power Snatches (95/65)  [RX+ 115/80]
20 Lateral Barbell Burpees  [RX+ Bar-Facing]
20 Overhead Squats (95/65)  [RX+ 115/80]
20 Lateral Barbell Burpees  [RX+ Bar-Facing]
20 Squat Snatches (95/65)  [RX+ 115/80]

C.E. – Gymnastics
For Time:
9 Parallette Handstand Push-ups
3 Peg Board Ascents or Legless Rope Climbs
7 Parallette Handstand Push-ups
2 Peg Board Ascents or Legless Rope Climbs
5 Parallette Handstand Push-ups
1 Peg Board Ascent or Legless Rope Climb

 


Saturday

“The Kellys”
5 Rounds For Time: (35min cutoff)
400m Relay Run (200m Each)
30 Wallballs, Partner Holds a Plate Overhead (25/15)
30 Box Jumps, Partner Holds a KB Suitcase-style (53/35)

“Kelly”
5 Rounds For Time: (35min cutoff)
400 Meter Run
30 Box Jumps (24″/20″)
30 Wallballs (20/14 | 10’/9′)

“Backbreak Kids”
3 Rounds, in Teams of 2 (40min cutoff)
40 Deadlifts (275/185)
70 Jumping Lunges
100 Double Unders
Athletes may choose how to split reps.

A. Gymnastics
3 Rounds (12min cutoff)
0:30 Handstand Wall Hold
10 Alternating Bottoms-Up KB Presses
10 Handstand Negatives / Plank Negatives
–or–
EMOM 12
2 Strict HSPUs + 2 Kipping HSPUs

B. “The Golden Snitch”
E2:00 x 7 Rounds
5 Left Arm DB/KB Snatches (moderate load)
5 Right Arm DB/KB Snatches (moderate load)
200m Run

C.E. – Front Squat
On the Minute – 3 Front Squats
Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

“Fight Gone Bad”
3 Rounds, For Total Reps
1 Minute Wallballs (20/14 | 10’/9′)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
–or–
“Fight Club”
3 Rounds, For Total Reps
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24″/20″)
1 Minute Pull-Ups
1 Minute Assault Bike Calories
1 Minute Rest