Performance

A.
Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift

Sets of cleans with Cody instead. 3 reps. Worked up to 91kg with Ross.

B.
For time:  7:43
Rounds of 15, 12 and 9 reps of:
1.25 x Bodyweight Deadlift  110kg
Pull-Ups
Hand-Release Push-Ups

Performance

A.
Four sets of:
Push Press x 3-5 reps  135x5, 145x5, 155x4, 165x3
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110  5 (Then left elbow hurt so switched to pronated no weight)
Rest 90 seconds

B.
For time:  ?
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps
…
Wall Ball Shots x 1 rep
Ring Dips x 10 reps

Good one! I like this rep scheme.

Performance

A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0  6's with 35lbs
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:  ?
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

I think I did it all, but lost count. Hard to keep track of these.

Performance

A.
Four sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011  35x6, 45x6, 55x4, 55x6
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011  40kgx8, 40kgx8, 50kgx8, 50kgx8
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:  4+5
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:  5+5
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

Fitness

A.
Five sets of:
Kettlebell Swings x 20-25 reps  32kg x25 all unbroken
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1   15's
Rest 45 seconds
Box Jumps x 15-20 reps  subbed 6-8 strict toes to bar
Rest 45 seconds

B.
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:  12ish?
Renegade Rows x 5 reps
Dumbbell Thrusters x 10 reps
100 Meter Run

Used 35's. Thrusters got pretty heavy. Knee was buggin' a bit so I went with fitness today. Glad I did. I enjoyed this one!

Performance

A.
Four sets of:
Front Squat x 3-5 reps @ 30X1  165x5,185x5, 205x4, 225x2
Rest 20 seconds
Pull-ups x Max reps  17 kipping, 6 strict, 14 kipping, missed last set
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:  4+5 
155/105 lb. Power Clean x 10 reps  135
Burpees x 10 reps

Performance

A.
Take 15-20 minutes to build to a heavy Jerk (Split or Power)

Failed at 100kg. Not my day.

B.
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps (55/35 lb)

11:30 with Ron with 35's. Should have used 45's, but there weren't any.

Fitness

A.
Three sets of:
Deadlift x 6-8 reps @ 30X1  185x8, 225x10, 225x8
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1  65x8
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
“Jackie”
For time:  8:46, previous 11:26
Row 1000 Meters
Thrusters x 50 reps
Pull-Ups x 30 reps

Time to beat – 5:11 (Josh Bridges, 2013 Regionals)

Performance

A.
Six sets of:
Back Squat
Set 1 – x 3 reps  255
Set 2 – x 2 reps  275
Set 3 – x 1 rep  295
Set 4 – x 3 reps  265
Set 5 – x 2 reps  285
Set 6 – x 1 rep  305 (PR)!
Rest 3-4 minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:  4+15
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots

Performance

A.
Take 15 minutes to build to a heavy Jerk

Not feeling it. Failed at 225. PR is 105kg (231lbs)

B.
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300 Meters
Push Press (115/75 lbs)

13, 11, 7, 10

Performance and fitness

Against a 4-minute running clock, perform the following for max reps:  36
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:  3+14
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:  4+6
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:  3+33
30 Double-Unders
10 Toes to Bar

Great workout! We need to do more of these types.

Performance

A.
Three sets of:
Deadlift x 6-8 reps @ 2011  8x225, 8x245, 6x275
Rest 90 seconds
Ring Dips x Max Reps  12, 10, 9 Cody's kipping tip helped!
Rest 90 seconds

B.
Three rounds for time of:  12:17 (kind of)
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

Had to partner up. Too many heads. Teamed up with Serge. Went pretty well. Everything unbroken.

Performance

A.
Three sets of:
Bench Press x 6-8 reps @ 20X0  185x8, 195x6, 205x3ish
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Kettlebell Swings x 30 reps
Pull-Ups x Max Reps

32kg kettlebell. All swings unbroken. 17, 16, 14

Performance

A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

Snatches with Cody instead. 1.1.1. at 95%. Got 2 at 65kg then failed the third. Not getting under the bar again. Gotta work on that. Commit!

B.
Rounds of 15, 12 and 9 reps for time of: 7:22
Thruster
Burpees

(recommended weights 135/95 lbs)

First 2 rounds Rx, then had to go to 95lbs. That was hard!

Performance

A.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

155, 155, 175, 185, 195(x3 Ran out of energy. Form was going and time was running out. Felt good though! Gotta get the right arm/shoulder worked on)

B.
Three sets for times of:  2:44, 3:19, 4:00
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 minutes

DU's were good. 60, 65, 40 unbroken. Forearms were BURNING! Pull-ups were affected.

Performance

A.
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes – working on lower body mobility during rest periods

Push-press, push-jerk, split jerk combo with Cody instead. Worked up to 80kg then ran out of time again. Need to start at a higher weight.

B.
Complete as many rounds and reps as possible in 12 minutes of:  3+21
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

My all goat workout!

Performance

A.
Five sets of:
Back Squat x 2-3 reps @ 30X1  135, 185, 225, 245, 275(fail)(tempo got me)
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps  15, 15, 14 (ran out of time, mis-timed it)
Rest 3 minutes

B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)

7, 6, 5, 5 fun workout!

Performance

A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds

Did snatches with Cody instead. 2-2-2-2-2 at 80%+. Was feeling good so I PR'd instead! 70kg! Up 5kg.

B.
Complete as many rounds and reps as possible in 10 minutes of:  23+20 burpees
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Great workout! Grip was tough, especially on right hand/arm.

Performance

Complete as many rounds and reps as possible in 8 minutes of:  2+254
Row 250 Meters
5 Handstand Push-Ups
10 Thrusters (95/65 lbs)

Rest 8 minutes

Complete as many rounds and reps as possible in 8 minutes of:  2+64
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 8 minutes

Complete as many rounds and reps as possible in 8 minutes of:  2+24
20 Box Jumps (24″/18″)
15 Toes to Bar
10/5 Ring Dips

Wow! that was pretty tough. I think the breaks could have been a bit shorter.