16/3
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6-8 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats)
17/3
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (25/15 kg)
Station 4 – 20 Burpee Box Jump-Overs
Station 5 – 40 Seconds of Side Plank (each side)
Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.
18/3
A.
Every 2 minutes, for 16 minutes (4 sets) of:
Station 1 – Dumbbell Shoulder Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 reps
B.
Five rounds for time of:
40 Double-Unders
10 Push Presses (61/43 kg)
10 Toes to Bar
19/3
Tabata
20/3
A.
In teams of two, complete for time:
2000 Meter Row*
Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.
When the running clock reaches 10:00…
B.
In teams of two, complete for time:
800 Meter Run (together)
120 Kettlebell Swings*
Athletes may only perform kettlebell swings while their partner holds a front-leaning rest position. Teammates may switch as frequently as they’d like.
When the running clock reaches 20:00…
C.
In teams of two, complete for time:
800 Meter Run (together)
120 Push-Ups*
Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.
22/3
Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run
3 Ring Muscle-Ups
3 Power Cleans
