8/2
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (102/70 kg)
50 Double-Unders
9/2
Tabata
10/2
A.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-92%
*Sets 11-12 = 1 rep @ 93-95%
B.
Five rounds for time of:
10 Push Presses (61/43 kg)
10 Chest-to-Bar Pull-Ups
11/2
A.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 20 seconds
Band Pull-Aparts x 30 reps @ 10X0
Rest 60 seconds
Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches (22,5/15 kg)
10 Push-Ups
10 Alternating Pistols
12/2
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)
Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.
14/2
A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
B.
For time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (52/34 kg)
