24/1
A.
Every 2:30 minutes, for 15 minutes (6 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85-87.5%
B.
For time:
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (50/35 lb DBs)
800 Meter Run
25/1
TABATA
26/1
A.
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
B.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 2 reps
*Sets 1-4 = @ 70%
*Sets 5-7 = @ 75%
C.
Three rounds for time of:
400 Meter Run
9 Strict Handstand Push-Ups
15 Ring Dips
21 Push-Ups
27/1
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85-90%
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Hang Squat Cleans (135/95 lbs)
10 Toes to Bar
15 Wall Ball Shots (20/14 lbs)
30 Double-Unders
28/1
Team workout (2&2)
AMRAP 40 min (split anyhow):
1000m row (partner in handstand hold against wall)
50 overhead squats 50/35 kg
25 high burpee boxjump overs 70/60 cm
10 Pull-Ups
30/1
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95
B.
For time:
50/35 Calories of Assault Bike
30 Ground to Overhead (115/75 lbs)
30 Pull-Ups
Time Cap = 10:00
