17/2
A.
Every two minutes, for 12 minutes (6 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%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 95+%
B.
For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
10 Front Squats (70/47,5 kg)
20 Burpee Box Jump-Overs
10 Front Squats (70/47,5 kg)
18/2
A.
Take 20 minutes to build to today’s 1-RM Push Press
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols
19/2
A.
Take 20 minutes to build to today’s 1-RM Snatch
B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM
20/2
Tabata
21/2
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
20/15 Calories of Assault Bike
23/2
A.
Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (25/15 kg)
10 Strict Handstand Push-Ups
