Month: August 2018

Monday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible:

7 Minutes of:
8 Pull-Ups or 16 Ring Rows
16 Kettlebell Sumo Deadlift High Pulls

Rest 2 minutes, and then…

7 Minutes of:
8 Box Jump/Step-Ups
16 Push-Ups

Rest 2 minutes, and then…

7 Minutes of:
8 Alternating Single-Arm Dumbbell Snatches
16 Sit-Ups

Tuesday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 90 seconds, for 27 minutes (6 sets):
Station 1 – Dumbbell Front Squat x 8-10 reps
Station 2 – Ab-Wheel Roll-Outs x 10 reps or 20 Sit-ups
Station 3 – Kettlebell Reverse Lunge x 6-8 reps (Goblet Hold)

Small Group Training

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

Wednesday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Three sets, for max reps/calories of:
2 Minutes of Rowing (for Max Calories)
2 Minutes of Handstand Push-Ups or DB Push Press
2 Minute of Mountain Climbers
Rest 3 minutes

Thursday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 90 seconds, for 27 minutes (6 sets each) of:
Station 1 – Sandbag Ground to Over Shoulder x 30 seconds (max reps @ 80/40lbs)
Station 2 – Dumbbell Bench Press x 5-8 reps
Station 3 – Side Plank x 30 seconds each side

Small Group Training

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps
Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Can you get 80 reps in the 5 minutes?

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps
Station 2 – Reverse Snow Angels x 12 reps
Station 3 – Hollow Hold x 45-60 seconds

Friday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.

House Of Cardio  – 28 Minutes
Hearts ♥️ – 20 Push-ups
Diamonds ♦️ – 100 Meter Farmer Carry
Clubs ♣️ – 6 Toes to Bar or 12 Hanging Knee Raises
Spades ♠️ – 12 Ball Slams
Joker  – 200 Meter Run w/ Sandbag

Saturday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – Single Arm Dumbbell Push Press x 3-5 reps each arm (Go heavy)
Station 2 – Single-Arm Kettlebell Row x 8 reps each
Station 3 – Dips x 10-15 reps
Station 4 – Dumbbell Hammer Curls x 10 reps each arm

Small Group Training

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Sunday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Complete as many rounds and reps as possible in 20 minutes of:
25 Kettlebell Swings
20 Wall Ball Shots
15 V-Ups

Small Group Training

A.
Every 3 minutes, for 15 minutes (5 sets):
Low-Bar Back Squat x 4 reps

B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run

Monday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 26 minutes of:
25 Air Squats
20 Ball Slams
15 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

Partner A starts with 25 air squats, Partner B then performs 20 ball slams, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on.

Tuesday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Sandbag Power Clean & Jerk x 4 reps (Go heavy)
Station 2 – Prone Plank x 60-90 seconds
Station 3 – Alternating Bent-Over Dumbbell Row x 8 reps each arm
(hold a dumbbell or kettlebell in each hand; alternate the working and stationary arms)
Station 4 – 100-Meter Farmers Carry

Small Group Training

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups

Wednesday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Every 6 minutes, for 24 minutes (4 sets):
25/18 Calories of Rowing
15 Burpee Box Jumps
200 Meter Run
20 Single-Arm DB Overhead Lunges

On August 6 we did these same movements, every 90 seconds. Note how the workout changes when you tackle all four movements before earning your rest time.

As was the case on August 6, your goal should be to finish this entire workout without falling short in any interval.

Thursday

Strength

Warm-up & Movement Demo 0:00-15:00

Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – Dumbbell Shoulder Press x 8 reps (Go heavy)
Station 2 – Feet Elevated Supine Body Rows x 8-10 reps (Ring Rows)
Station 3 – Dumbbell Skull Crushers x 10-12 reps
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps

Small Group Training

Three sets of:
Shoulder Press x 8 reps
Rest 45 seconds
Supine Ring Rows x 8-10 reps (Slow reps)
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps
Rest 45 seconds
Strict Toes to Bar x 6-8 reps
Rest 45 seconds

B.
Four rounds for time of:
50 Double-Unders
40 Push-Ups
30 Kettlebell Swings (32/24 kg)

 

Friday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Five rounds for time of:
200 Meter Run
30 Kettlebell Swings
40 Push-Ups

Beginners: 4 Rounds
Time Cap: 28 Minutes

Saturday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 90 seconds, for 24 minutes (4 sets each) of:
Station 1 – Bulgarian Split Squat x 8-10 reps each leg
Station 2 – Ab Wheel Roll-Outs x 8-10 reps (20 Sit-ups)
Station 3 – Cossack Squat x 8 reps each leg
Station 4 – Strict Pull-up x 3-5 reps (Use weight or band assistance) (Ring Rows 15 reps)

Small Group Training

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

Sunday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Four rounds for time:
500 Meter Row
50 Wall Ball Shots (20/14 lbs)

Beginners: 3 Rounds
Time Cap: 25 minutes

Small Group Training

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 90% or more of 1-RM

We last tested 1-RM Front Squat on July 10, 2018.

B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)

 

Monday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
In teams of two, complete as many reps as possible in 22 minutes of:
800 Meter Run (together)
80 Wall Ball Shots (20/14 lbs)
80 Push-Ups

Partition the repetitions between partners however you’d like.

Tuesday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – 10 Kettlebell Deadlifts + 50 Meter Farmers Carry
Station 2 – Ab-Wheel Roll-Outs x 10 reps or 20 Sit-ups
Station 3 – Bent-Over Dumbbell Row x 6-8 reps (Go heavy 2 dumbbells)
Station 4 – Wall Sit x Max Hold

Small Group Training

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

Wednesday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Four rounds for time of:
25/20 Calories of Rowing
600 Meter Run
12 Strict Pull-Ups (24 Ring Rows)

Beginner: 3 rounds
Time Cap: 29 Minutes

Thursday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – 1.5 Rep Goblet Squat x 10-15 reps (Heavy, slow & controlled reps)
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds (Piked Hold, Straight Arm Plank Hold)
Station 3 – Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)

Small Group Training

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes

Friday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.

House Of Cardio  – 30 Minutes
Hearts ♥️ – 18 V-ups (Sit-ups)
Diamonds ♦️ – 12 Dumbbell Push Press
Clubs ♣️ – 6 Burpees
Spades ♠️ – 12 Ball Slams
Joker  – 400 Meter Run w/ Sandbag

Saturday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps
Station 2 – Single-Arm Kettlebell Row x 8 reps each
Station 3 – Stationary Dips x 10-15 reps
Station 4 – Side Plank x 45 seconds each side

Small Group Training

A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B.
Against a 4-minute running clock, perform a total of 3 sets of:
Row 500/400 Meters
Max Reps of Single-Arm Overhead Dumbbell Squats (55/35 lb DB or KB)
Rest 2 minutes between sets.

Sunday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Ten rounds for time of:
200 Meter Run
20 Jumping Lunges
20 Air Squats

Beginner: 7 rounds
Time Cap: 25 minutes

Small Group Training

A.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 8 reps @ 80% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Handstand Push-Ups
9 Burpees
12 Toes to Bar

Monday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – 25/18 Calories of Rowing
Station 2 – 12-15 Burpee Box Jump
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Lunges (10 each arm)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

Small Group Training

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

The weight should be constantly building throughout the 18 minutes of this session.

B.
For time:
1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (155/105 lbs)

Tuesday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split Stance Romanian Deadlift x 8 reps each (DB or KB)
Station 2 – Single-Arm Dumbbell Row x 8 reps each (DB or KB)
Station 3 – Side Plank x 45 seconds each side

Wednesday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Complete as many rounds and reps as possible in 25 minutes of:
500 Meter Row
60 Kettlebell Swings
30 Burpees

Small Group Training

A.
Every 3 minutes, for 12 minutes (4 sets):
Tempo Back Squat x 5 reps @ 32X1

B.
“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups

If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

Thursday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 90 seconds, for 12 minutes (2 sets each) of:
Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps
Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps
Station 3 – Ab Wheel Roll-Outs x 8-10 reps or Sit-ups x 20 reps
Station 4 – Bent-over Dumbbell Reverse Fly x 15 reps

B.
Complete as many rounds and reps as possible in 5 minutes of:
12 Dumbbell Thrusters
6 Strict Pull-Ups or 12 Ring Rows

Friday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings
20 Alternating Cossack Squats (with KB if possible)
100 Meter Sandbag Run

Rest 3 minutes then repeat

Small Group Training

A.
Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B.
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

Saturday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 2 minutes, for 24 minutes (3 sets) of:
Station 1 – Seated Dumbbell Press x 8-10 reps
Station 2 – Supinated-Grip Bent-Over Kettlebell Row x 8-10 reps
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
Station 4 – Handstand Hold x 30-90 seconds or Plank

Small Group Training

A.
Three sets of:
Barbell Glute Bridges x 8 reps
(go heavy on these!)
Rest 30 seconds
Dumbbell Death March x 20 reps
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps
(Tempo – one second pause at top and bottom)
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
30 Kettlebell Swings (24/16 kg)
20 Alternating Pistols

Sunday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Five rounds for time of:
400 Meter Run
12 Stationary Dips
12 Dumbbell Push Presses
12 Burpees

Small Group Training

A.
Deadlift
Heavy Set of 10

B.
3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Row
20 Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Row