In Gym:
every minute, on-the-minute, for eight minutes:
2x hang power snatch
then, three rounds for time:
15x handstand pushup
15x hang power snatch @ 115/75-lbs.
At Home:
three rounds for time:
20x atomic pushup
20x single-arm snatch (alternating, total)
In Gym:
back squat
5-5-5-5-5
*Begin each set every four minutes.
then, eight minutes, every minute, on-the-minute:
even minutes: 45-second ring support hold
odd minutes: 8 dumbbell front squat, 1-second pause in receiving position
At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat
then, six minutes, every minute, on-the-minute:
even minutes: plank hold
odd minutes: olympic squat hold
In Gym:
for time:
15-12-9-12-15
toes-to-bar
2x pushup
box jump over, 24/20″ platform
At Home:
for time:
21-15-9-15-21
virtual toes-to-bar
2x pushup
star jump
In Gym:
“22.4MPH”
in teams of two, for time:
800m run (completed in 100m increments)
50x front squat @ 135/95-lbs.
1000m row
90x clean and jerk @ 135/95-lbs.
*Partners split all work evenly, only one partner works at a time.
*There is a 23-minute time cap on this workout.
At Home:
“22.4MPH”
for time:
40x no pushup burpee
25x object front squat –or– 100x air squat
40x no pushup burpee
45x object clean and jerk –or– 90x sit-up + jump and reach overhead
In Gym:
“GI Jane”
as many repetitions as possible in 15 minutes, stopping at 150 reps:
burpee + pull-up
Bar is one foot above maximum overhead reach.
At Home:
15 rounds for time:
10x burpee
5x strict pull-up –or– 10x bodyrow –or– 30-second plank hold
In Gym:
bench press
5-5-3-3-1-1-1-1
*Begin each round every three minutes.
then, for time:
1000m row
At Home:
four rounds for time:
20x explosive pushup
20x pushup
then, run one mile for time.
In Gym:
four rounds, rest exactly one minute between rounds:
1 minute max rope climb *standing start* *each rope climb counts as 5 reps*
1 minute max rotational sit-up
1 minute max single-leg squat
At Home:
four rounds, rest exactly one minute between rounds:
1 minute max bent-over row –or– scapular row
1 minute max rotational sit-up
1 minute max air squat
In Gym:
OUTDOOR OPTION:
in teams of two, three rounds for time:
50x dumbbell or kettlebell deadlift @ 110/70-lbs.
400m run *run together*
200m farmer’s carry
*Partners may split up the deadlifts and carries in whichever way they choose.
INDOOR OPTION:
in teams of two, three rounds for time:
50x dumbbell or kettlebell deadlift @ 110/70-lbs.
2 minutes of maximum double unders *count total double unders*
60x swing @ 55/35-lbs.
*Partners may split up the deadlifts and swings in whichever way they choose.
At Home:
three rounds for time:
20x object deadlift –or– inchworm
400m run –or– 100x jumping jack
30x swing –or– superman
In Gym:
“Boots”
three rounds for time:
15x (burpee + standing long jump, 6/5-ft.)
30x pushup
30x step-up, 20/16″ platform, 100/70-lbs.
At Home:
“Boots”
three rounds for time:
15x (burpee + standing long jump)
30x pushup
30x object lunge –or– 60x lunge
In Gym:
15 rounds, beginning every two minutes:
rounds 1-5: 3x muscle snatch
rounds 6-10: 2x power snatch
–short break–
rounds 11-15: 1x squat snatch
At Home:
six rounds:
45 seconds max dumbbell/object power clean –or– max squat
–45 seconds rest–
six rounds:
45 seconds max single-arm power snatch *switch arms every other round* –or– reverse lunge
–45 seconds rest–
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