7/9
A.
Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings (32/24 kg)
6 Strict Pull-Ups
6 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Four rounds for time of:
400 Meter Run
12 Pull-Ups
12 Dumbbell/Kettlebell Push Press (22,5/15 kg)
8/9
Tabata
9/9
A.
Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (43/30 kg)
10/9
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Snatch x 1 rep
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/75 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.
11/9
“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (43 kg for men, 30 kg for women) cannot touch the floor at anypoint during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
13/9
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 30 Single Kettlebell Deadlifts
Station 2 – 30 Jumping Lunges
Station 3 – 30 Band Pull-Aparts
Station 4 – 30 seconds of Prone Plank Hold
