All

None

Bench Press 3-3-3-3-3 reps

superset w/

Single Arm DB Row 10-10-10-10-10 (each arm)

All

None

5 Rounds for time of
100 feet Prowler push 90/45
5 Tire flips (heavy)

All

None

Dead-lift

Warm up sets on the clock 5-3-2, then 1x5.

All

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

All

None

12 Front Squats 185/135
Run 200 meters
9 Front Squats
Run 200 Meters
6 Front Squats
Run 200 Meters

All

None

Overhead Squat

Warm up sets on the clock 5-3-2, then 1x12, unbroken.

All

None

Bench Press 3-3-3-3-3 reps

Single Arm DB Rows 10-10-10-10-10 reps (each arm)

All

None

4 Rounds for time of:
400 Meter Run
20 Kettlebell Swings 1.5/1 pood (Red/Yellow)
5R/5L Turkish Get-ups

All

None

Deadlift 5-3-2-5 reps

All

None

Complete the following for time:
50 Wallballs 20/14
50 Double Unders
40 Box Jumps 24"/20"
40 Toes 2 Bar
30 Burpees
30 Chest 2 Bar Pull ups
20 Power Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups

There will be a 20 minute cut off for this workout.

All

None

Overhead Squat 5-3-2-9 reps

5-3-2 are warm up sets used to work up in weight to your work set of 9 reps, unbroken. Over the course of the next 3 weeks, the work set will increase by 3 reps at which you will try to complete with the same weight.

All

None

Seven rounds for time of:
10 Dead-lifts, 185/135
10 Hand Release Push ups

All

None

Snatch
Every minute on the minute for ten minutes complete 1 snatch (full squat).

Move up in weight for the first 5 rounds then maintain or move slowly up after that for the remaining 5.

All

None

Front Squat 3-3-3-3-3 reps
Then 1x15

All

None

For time:
Row 1500 meters
20 Burpees
1 Legless Rope Climb
5 Shoulder to Overhead, 115/75
Row 2500 meters
35 Burpees
2 Legless Rope Climbs
10 Shoulder to Overhead, 115/75
Row 3500 meters
45 Burpees
3 Legless Rope Climbs
15 Shoulder to Overhead, 115/75
Row a 5k
15 Shoulder to Overhead, 115/75
3 Legless Rope Climbs
45 Burpees
Row 3500 meters
10 Shoulder to Overhead, 115/75
2 Legless Rope Climbs
35 Burpees
Row 2500 meters
5 Shoulder to Overhead, 115/75
1 Legless Rope Climb
20 Burpees
Row 1500 meters

All

None

21-15-9 reps of:
Dead-lift, 275#/205#

Complete on a 2 minute clock.

All

None

As many rounds as possible in 10 minutes of:
6 Power Snatches, 95#/65#
9 Toes to Bar
12 Box Jumps, 24"/20"

All

None

Back Squat 3-3-3-3-3 reps
then, 1x15 reps

All

None

Run 400 meters
Rest 2 minutes
Run 400 meters
Rest 2 minutes
Run 400 meters
Rest 5 minutes
Run 400 meters
Rest 2 minutes
Run 400 meters
Rest 2 minutes
Run 400 meters

All

None

Below the Knee Hang Power Clean + 2 Split Jerks, 7 sets

Pause for a 2 count at the bottom of the first jerk dip. Complete on a 90 second clock.

All

None

Front Squat 3-3-3-3-3 reps
Then, 1x15

All

None

Four rounds, each for time of:
Run 600 meters
25 Overhead Squats, 140#/95#

Rest 3.5 minutes