1/2
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots (9/6 kg)
10 Push-Ups
5 Strict Pull-Ups
2/2
Tabata
3/2
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch
B.
Three rounds for time of:
10 Snatches (61/43 kg)
15 Toes to Bar
4/2
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing)
25 Front Squats (80/52 kg)
25 Burpee Box Jump-Overs
Barbell should start from the ground.
5/2
A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees
10 Kettlebell Swings
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
7/2
A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps
Build to roughly 90% over the course of the 8 sets.
B.
Against a 3-minute running clock…
20/15 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time
Rest 6 minutes, and repeat for a total of three (3) sets.
