Performance

A.
Four sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 10X1
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

Clean and jerk. 103kg. PR!

B.
For time:  8:15(?)
40 Wall Ball Shots
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Performance

A.
Four sets of:
Deadlift x 5-6 reps @ 21X1  225x6, 255x6, 275x6, 295x5
Rest 30 seconds
Handstand Push-Ups x Max Reps @ 2010  3 strict, 3 strict/3 kip, 3 strict, 5 kip  
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
Rest 2 minutes

B.
For time:  17:08
40 Kettlebelll Swings (24/16 kg)  32kg
20 Burpees
800 Meter Run
30 Kettlebell Swings
15 Burpees
600 Meter Run
20 Kettlebell Swings
10 Burpees
400 Meter Run

Performance

A.
Four sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds

Snatch work instead. Got up to 70. Failed 80 twice.

B.
Three rounds for time of:  5:31
12 Hang Power Cleans (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders

Used 95 lbs instead.

Performance

A.
Six sets of:
Power Clean x 1.1.1  60, 80, 85, 90, 95, 100 (pretty good for a triple. 102 one rep max)
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps  24, 30, 36
Rest 2 minutes
B.
For time:  5:31
1000 Meter Row  3:43
50 Kettlebell Swings  32kg. 50 unbroken.
(Note time and weight of kettlebell used.)

Performance

A.
Five sets of:
Back Squat x 5 reps

Rest 2-3 minutes between sets

185, 205, 225, 245, 265 Felt good. Could have probably gone 10lbs more.

B.
Three rounds for time of:  15:33
30 Walking Lunges
30 Anchored Sit-Ups
400 Meter Run

Performance

A.
Clean & Jerk
Sets 1, 4 and 7 – x 3 reps  60, 70, 80
Sets 2, 5 and 8 – x 2 reps  70, 80, 90
Sets 3, 6 and 9 – x 1 rep  80, 90, didn't have time to do 9

B.
Complete as many rounds and reps as possible in 6 minutes of:  1+23
Burpees x 10 reps
115/75 lb Shoulder to Overhead x 15 reps
Pull-Ups x 20 reps

Performance and fitness

Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest

Brutal! So long!

Performance

A.
Take 15 minutes and build to today’s 1RM Snatch

Not my day. Got 70, missed 80.

B.
“Grace”
30 Reps for time of:
135/95 lbs Ground to Overhead

4:27. First 10 were actually okay. Then it got slow.

Performance

A.
Five sets of:
Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

Worked on clean and jerk. Got up to 95.

B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run

14:09. Push-ups got nasty!

Performance

A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM.

315x3. PR! Pretty sure I could have gone a bit heavier. Felt good.

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

8:41. A 5 second PR. Meh. Still didn't go unbroken on thrusters and the pull-ups are still tough.

Performance and fitness

For time, complete:
50 Wall Ball Shots (20/12 lbs)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-ups
10 Man-Makers (45/30 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Wall Ball Shots

22:11. Brutal. Man-makers are the worst!

Performance

A.
Five sets of:
Back Squat x 2-4 reps

Rest 2-3 minutes

165, 185, 205, 225, 255

B.
“The Chief”  18+6. Not a PR but pretty good.

Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Performance

A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

Snatch complex instead. Worked up to 56kg.

B.
Three rounds for time of:  10:11
95/65 lb Shoulder to Overhead x 20 reps
Row 500 Meters

Performance and fitness

In five minutes, complete the following:
Row 500 Meters
Run 400 Meters  subbed 30 calorie airdyne
Double-Unders x Max Reps  subbed 32kg swings alternating with sit-ups
Rest exactly five minutes.
Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

38, 35, 36, 32 Foot still trippin' so no running or jumping.

Performance

A.
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

65.5 lbs. PR.

B.
Complete as many rounds and reps as possible in 10 minutes of:  5
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Run 200 Meters  airdyne 35 seconds

Performance

A.
Take 15 minutes to build to a 1-RM Clean & Jerk

Not my day. Left heel/achilles bothering me. Only hit 95kg.

B.
Five rounds for time of:  8:40
135/95 lbs Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps subbed 10 kb swings.

Should have done fitness.

Performance

A.
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

Worked on cleans instead. Got up to 100kg.

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg) (32kg)
Rest 2 minutes

50, 50, 50, 48, 48

Performance and fitness

A.
Four sets of:
Dumbbell Walking Lunge x 20 steps 24kg kettlebell
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
Rest 90 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar
20 Air Squats
100 Meter Run

9+27 with Mike. Toes to bar were good

Performance and fitness

In teams of three, complete 5 sets each of:
500 Meter Row
Burpee Box Jump Overs x 15 reps
115/75 lb Overhead Squats x 10 reps

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

With Sergio and Seth. 36:30. Box jumps were by far the toughest.

Performance

A.
Take 12-15 minutes to build to a 1-RM Shoulder Press

Made 145. Missed 155. Not the best press day.

B.
Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
300 Meter Run

4 or 5. Can't remember.

Performance

A.
Take 10-12 minutes and build to a heavy, but not necessarily 1RM Power Clean

Missed 105. Got up to 100.

B.
“POS”
Three sets for times of:
300 Meter Row
185/135 lb. Power Clean x 9 reps
Rest 3 minutes
(Post times for all three sets – e.g., 1:36/1:44/1:57)

2:22, 2:41, 2:42 with 165.

Performance and fitness

In teams of two, with only one partner working at a time, complete three sets for max reps of:
2 Minutes of Rowing (for Calories)
2 Minutes of Thrusters (95/65 lbs)
2 Minutes of Kettlebell Swings (24/16 kg)
2 Minutes of Burpees
2 Minutes of Pull-Ups

730 reps with Merritt at Point Loma.

Performance

A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

Worked up to 70kg.

B.
In teams of two, partners alternate to complete 5 rounds each of:  9:22 with Sergio
135/95 lbs Power Cleans x 10 reps
Ring Dips x 10 reps

Performance and fitness

Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs.)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

233 reps. 

Performance

A.
Five sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

Snatch complex with Hank. Snatch, hang snatch. 2 overhead squats. Kept it low at 50kg.

B.
Against a two-minute running clock, complete the following:
400 Meter Run
Hand-Release Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

16, 19, 17, 17

Performance

A.
Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

Hit 95kg, missed 100 twice. Couldn't stand it up. Not my day.

B.
“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups

7:30. Used the sponge.

Performance

A.
Take 12-15 minutes and build to today’s 1RM Snatch or Power Snatch

76kg. PR. Missed 80 but could have totally gotten it.

B.
Complete rounds of 40, 30, 20 and 10 reps for time of:  12:00+
Kettlebell Swings (24/16 kg)
Pull-Ups

32kg. Grip was toast.

Performance

A.
Five sets of:
Push Press x 3-5 reps  135x5, 145x5, 155x5, 165x5, 175x2

Rest 2 minutes

B.
Three rounds for time of:  15:00
Man-Makers x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

Didn't finish in the time cap. 150 reps.

Performance and fitness

In teams of two, partners alternate whole sets to complete 5 sets each of:
20/12 lb Wall Ball Shots x 20 reps
Unbroken Deadlift x 10 reps
400 Meter Run

34:19 at 225 with Brian. Felt a lot better than I thought it would. We are slow runners.

Performance and fitness

A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”

Worked on handstands and toes-to-bar.

B.
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Push Press  4
Kettlebell Swings  12
Push-Ups  7
Sit-Ups  8

Scored the last round.

Fitness

A.
Four sets of:
Back Squat x 8-10 reps @ 30X1  10x155, 10x175, 8x195, 3x215 (felt kinda meh)
Rest 45 seconds
Pull-Ups x 6-8 reps @ 2111  All 6's
Rest 45 seconds
Kettlebell Swings x 20 reps  32kg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:  9:13
Row 2000 Meters
50 Squats

7:42 on the row. PR. 12 seconds better than last time and felt MUCH better! Could definitely go sub-7:30.

Performance

A.
Five sets of:
Deadlift x 3-5 reps  225x5, 245x5, 265x5, 285x5, 315x3
Rest 20 seconds
Push-Ups x 15-20 @ 10X0  20, 20, 20, 15, 15
Rest 2-3 minutes

Deadlift felt really good.

B.
For time:  11:10
Row 1000 Meters
50 Kettlebell Swings (24/16kg)  32kg (32+18)
Run 800 Meters

Run was super slow.

Performance

A.
Four sets of:
Single-Arm Press x 4-6 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 90 seconds

Pause cleans at just above the knee. Worked up to 195. Failed 205.

B.
Rounds of 15, 12 and 9 reps of:
185/125 lb Power Clean
Handstand Push-Up

12:00 plus. Used 165 and the sponge for handstand push-ups.

Performance

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

Jerk work with Hank.

B.
Four sets of:
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/12 lbs)
300 Meter Run
Rest 4 minutes

3:10, 3:05, 3:00, 2:59

Performance

A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing)
Rest 3 minutes

Oly. Clean & jerk. 5 sets: 1 clean, 1 clean and jerk. 155, 175, 195, 215(f) then ran out of time.

B.
Three sets for times of:
500 Meter Row
135/95 lbs Thrusters x 5 reps
Burpees x 10 reps

Rest 3 minutes

3:31, 3:29, 3:40

Performance

A.
5 sets of:
Back Squat x 2-3 reps
Rest 3 minutes

3's - 135, 225, 235, 245, 255

B.
In teams of two, partners alternate to complete 4 sets each of:
Wall Ball Shots x 15 reps (20/12 lbs to 10′)
Toes to Bar x 10 reps
Burpee Box Jump-Overs x 5 reps (24″/20″ w/2012 Regionals Standard)

12:20 with new Brian.

Performance and fitness

In teams of two, complete four sets of:
Row 1000 Meters
300 Meter Farmers Walk

27:00ish with Sergio.

Performance

A.
Four sets of:
Turkish Get-Ups x 2 reps
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds

Oly. Snatches.

B.
Three rounds for time of:  8:03
Power Clean x 10 reps (135/95 lbs)
Hand-release Push-Ups x 20 reps  push-ups got me
Double-Unders x 30 reps

Performance

A.
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1  6's 20kg kettlebells. 24kg next time.Rest 90 secondsRing Dips x Max Reps  7, 6, 6, 5
Rest 90 seconds

B.
Four rounds for time of:  13:00ish
185/125 lbs Front Squats x 5 reps
Pull-Ups x 10 reps
300 Meter Run
*Barbells taken from the ground

Performance

A.
Four sets of:
Push Press x 4-5 reps  135x4, 145x4, 155x4, 175x3
Rest 2 minutes
Clean Pulls x 3 reps  60, 80, 90, 110
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

38, 34, 31, 29, 30

Good one! Didn't go into it in the best shape. A lot of bad eating over the weekend.

Performance

A.
In 15 minutes, build to today’s 1-RM Clean and Jerk

102kg! PR!

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:  19+3
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

4/19/2012 did the same workout. Clean and Jerk was 145 and got 14+1 on The Chief.

Performance and fitness

Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

126, 130, 103, 110. Better than last time!

Performance

A.
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

Oly instead. Snatches. 5x40, 3x50, 3x55, 2x60, 1x65, 1x70

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run

12+9 with Serge.

Performance

A.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(try to establish good rhythm)
Rest 90 seconds

Oly. 2 power cleans, push-press, split-jerk. 135, 155, 175, 195 (didn't get the push-press though)

B.
“Fran”  6:58
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

:32 better than April 2012. Couldn't even do Rx pull-ups then so a good improvement.

Performance and fitness

Four sets of:
In five minutes, row 500 meters, and then complete as many rounds and reps as possible of the following couplet:
10 Kettlebell Swings (24/16 kg)
10 Push-Ups
Rest exactly 5 minutes between sets.

15+14. Nice one! 32kg.

Performance

A.
Three sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
(try to exceed weight from 4/3/12)
Rest 2 minutes

Front squat workout with Cody. 33X1 for 3 reps. 135, 155, 185, 195. All felt pretty good. Second part was front squatting out of the hole with the bar on squatter arms. Only got one set of 3 in at 185. Pretty cool

B.
Three rounds for time of:  15:13
135/95 lbs Thrusters x 10 reps  Went down to 115 for rounds 2 and 3.
Burpee Pull-Ups x 10 reps
300 Meter Run

Performance

A.
Push Press
*Set 1 – 3 reps  115
*Set 2 – 2 reps  135
*Set 3 – 2 reps  155
*Set 4 – 1 rep  175
*Set 5 – 1 rep  195 (fail. felt really good up until though)
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout

B.
Three rounds for time of:  10:02
275/185 lbs Deadlift x 10 reps
Ring Dips x 15 reps
Double-Unders x 30 reps

Performance

A.
Five sets of:
Hang Snatch x 3 reps
Rest 2-3 minutes

40, 50, 55, 60, 64

B.
Every minute, on the minute, for 10 minutes, complete:  6
135/95 lb Power Snatch x 3
Toes to Bar x 6 reps
Box Jumps x 9 reps

Went down to 115 on set three. Fingernail was bleeding after set 1. Had to stop and fix. Weird.

Fitness

A.
Three sets of:
Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

32kb bell

B.
Four sets of 3-minute sprints of:  11+3
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

Performance

A.
Four sets of:
Deadlift x 4-6 reps @ 3111  185x6, 225x6, 255x5, 275x4
(open palms at bottom)
Rest 20 seconds
Handstand Push-Ups x Max Reps  All 5's. Worked on kipping.
Rest 3 minutes

B.
Three sets for max reps of:  143
45 seconds of Kettlebell Swings (32/24 kg)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest

Why so hot!

Performance

A.
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Oly.

B.
Two rounds for time of:  10:24
500 Meter Row
Barbell Thrusters x 25 reps
Pull-Ups x 15 reps

So hot!

Performance

A.
Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)

60, 70, 80, 85, 90 (only had time for 5 sets)

B.
Three rounds for time of:  16:15
Man-Makers x 10 reps
300 Meter Run

Eesh, so hot!

Performance

A.
Three sets of:
Back Squat x 8-10 reps @ 3011  10x165, 10x185, 10x215
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps  3x35 all three
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:  13
Wall Ball x 10 reps (20/12 lbs)
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps

With Brian. 7 for me. Soooo hot today!

Performance

A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

95, 115, 125, 135, 145, 155(1.5)

B.
Complete as many rounds and reps as possible in 10 minutes of:  5+15
5 Handstand Push-Ups  used the foam thingy
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)

Performance

A.
Four sets of:
Front Squats x 6-8 reps @ 30X1  135, 155, 175(6), 185(4)
Rest 2 minutes
Ring Rows x 8-10 reps @ 2111  8, 8, 7, 6
(get as horizontal as possible)
Rest 2 minutes

B.
For time:  10:28
Row 500 Meters
50 Wall Ball Shots
50 Hand-Release Push-Ups
Row 500 Meters

Performance and fitness

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
95/65 lb Thrusters x 10 reps
24″/20″ Box Jumps x 10 reps
400 Meter Run

Me and Serge. 11+10. I did 5+10.

Performance/fitness

A.
Take 15-20 minutes to find today’s 1-RM Clean & Jerk

220lbs! Finally hit 100k! (PR) And I power cleaned it!

B.
Complete as many rounds and reps as possible in 8 minutes of:  4+8
Burpees x 10 reps
Row 250 Meters

Part A performance, part B fitness. just wanted to get more work in and performance looked heavy and tough!

Performance

A.
Shoulder Press
*Set 1 – 3 reps  135
*Set 2 – 2 reps  145x1.5
*Set 3 – 1 rep  155x.5
*Set 4 – 3 reps  115
*Set 5 – 2 reps  135
*Set 6 – 1 rep  145
Rest 2-3 minutes between sets

B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Row Sprint x 30 seconds  59 calories (Can't believe I didn't get that last calorie!)
Minutes 5-8 – Handstand Push-Ups x Max reps in 30 seconds  13 with the foam pad.
Minutes 9-12 – Burpees x Max reps in 30 seconds  41

Performance

A.
Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)  50, 55, 60, 65
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 6 minutes of:  3+8
115/75 lb Thrusters x 3 reps
Pull-Ups x 6 reps
30″/24″ Box Jumps x 9 reps

Knee not feeling it but held up. Slow box jumps as always though.

Performance

A.
Five sets of:
Deadlift x 5-7 reps  225, 225, 255, 255, 275x7
Rest 20 seconds
Kettlebell Swings x 20 reps  32kg
Rest 20 seconds
Push-Ups x 15-20 reps  20's
Rest 3 minutes

B.
For time:  7:54
Row 2000 Meters

First time. Awful.

Fitness

A.
Four sets of:
Deadlift x 6-8 reps @ 3011  185, 205, 225, 225 all x 8
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps  65, 75, 75 all x 10 (ran out of time for fourth round)
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Four rounds for time of:  9:35
10 Hand-Release Push-Ups
20 Kettlebell Swings
100 Meter Run

Performance

A.
In 12-15 minutes, build to a 1-RM Jerk.

110kg. PR! Failed 120kg.

B.
Three rounds for time of
135/95 lbs Ground to Overhead x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
300 Meter Run

16 minutes. So slow.

Performance and fitness

A.
Four sets of:
Turkish Get-Up x 3 reps each arm
Rest 90 seconds

Oly. Build to 1 rep max clean and jerk in 10 min. 97kg. PR!

B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds as possible in 30 minutes of:
20-yard Bear Crawl
200 meter Run
20-yard Bear Crawl

19 rounds. I did 9. Sucked.

Performance

A.
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Pull-Ups x Max Reps
Rest 3 minutes

Snatches EMOM for 15 minutes
1-3 40kg
4-6 45kg
7-9 53kg
10-12 60kg
13-15 64kg

B.
Two sets for times of:  4:04 and 5:12
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar
Rest 4 minutes

Performance

A.
Take 12-15 minutes and build to today’s 1RM Snatch

165! New PR by 9 lbs! Lifting with Sergio and Luke really helped. 

B.
Using ~75% of what you worked up to in part A, complete for time rounds of 12, 9 and 6 reps of:  7:58
Snatch
Handstand Push-Ups

125lb snatches. Only missed the very last rep. Used the cushion for push-ups. Big help!