Performance

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1  135, 185, 225, 225(6)
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps  5, 4, 3, 3 w/ 12kg
Rest 2 minutes

B.
“Little Bear”
Three sets of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex=
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

115, 135, 135 Dropped it after 4 reps on last round. it was HOT today!!

Performance

A.
Snatch
Take 15-20 minutes to build to a heavy single.

PR at 71kg. A 1kg PR.

B.
Complete as many rounds and reps as possible in 9 minutes of:  5
3 Power Snatches (135/95 lb)  115
6 Handstand Push-Ups  35lb seated dumbbell press
9 Ring Dips

Performance and fitness

Complete as many rounds and reps as possible in 7 minutes of:  5+10
10 Burpees
100 Meter Run

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 7 minutes of:  6+11
Kettlebell Swings x 15 reps  32kg
Push-Ups x 10 reps

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 7 minutes of:  3+12
Box Jumps x 15 reps
Pull-Ups x 10 reps

Tough but fun!

Fitness

A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 2011  55x10, 65x10, 75x10, 85x8
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111  12, 12, 10, 10
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Five sets of:  ?
Row 250 Meters
Push-Ups x 20/15 reps
Rest 90 seconds

Cool metcon!

Performance

A.
Five sets of:
Barski Cleans
(perform 3 consecutive cleans from the high hang position without straps)
Rest 2 minutes

50, 60, 80(2), 70, 70. Cool workout.

B.
Complete as many rounds and reps as possible in 9 minutes of:  4+7
135/95 lb Ground to Overhead x 3 reps
Ring Dips x 6 reps
Toes to Bar x 9 reps

Performance

A.
Three sets of:
Front Squat x 4-6 reps @ 41X1  60x6,  65x6, 80x4 tempo!
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110  5, 10, 20 x3
Rest 2 minutes

B.
Five sets for times of:  10:06 with Sergio
Wall Ball x 15 reps
Pull-Ups x 15 reps
Rest 60 seconds

Performance and fitness

In teams of two, partners alternate full rounds to complete five rounds each of:
500 Meter Row
Dumbbell Man-Makers x 10 reps

Partner Roberto gave up, so not sure.

Performance

A.
Five sets of:
Hang Snatch + Snatch  95, 115, 115, 115
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1  30, 31 3/8, 33 3/4, 35 1/8
(rest 5 seconds between jumps)
Rest 2 minutes

Only did 4 sets. Ran out of time

B.
For time:  7:30
300 Meter Run
Burpees x 10 reps
Pull-Ups x 15 reps
95/65 lb Overhead Squats x 20 reps
Pull-Ups x 15 reps
Burpees x 10 reps
300 Meter Run

Performance

A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1  225, 225, 245, 245, 255, 275, 275(x2)
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 6 minutes of:  4+5
135/95 lb Thrusters x 3 reps  Quite hard!
Pull-Ups x 6 reps
32/24 kg Kettlebell Swings x 9 reps

Performance

A.
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes

Oly work.

3 sets: push press, push jerk, split jerk  60, 70, 75
2 sets: push jerk, split jerk  80, 85
1 set: split jerk  90

Could have gone 5-10kg heavier

B.
“JT”
Complete rounds of 21, 15, and 9 reps of:  11:40
Handstand Push-Ups  35lb seated shoulder press
Ring Dips
Push-Ups

Performance

A.
Six sets of:
Deadlift
(All reps must be performed with PERFECT mechanics!)
Set 1 – 3 reps  245
Set 2 – 2 reps  275
Set 3 – 1 rep  295
Set 4 – 3 reps  275
Set 5 – 2 reps  295
Set 6 – 1 rep  315
Rest 3-4 minutes between sets

Should have gone heavier. Maybe shoot for 335-345 next time.

B.
Using 85% of todays heaviest single, complete the following on the minute, every minute, for 10 minutes:
Deadlift x 3 reps  255
Burpees x 6 reps

Could have gone at least up to 265, maybe 275.

Performance and fitness

In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24/20″)
300 Meter Farmer’s Carry

Went solo. Finished in about 30. 70lb kb, 65lb db, 53lb kb.

Performance

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

Oly work.  Power cleans. 3's. Worked up to 90kg's.

B.
Complete as many rounds and reps as possible in 10 minutes of:  6+1
135/95 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
100 Meter Run

Run was slow of course.

Performance

A.
Four sets of:
Shoulder Press x 3-5 reps @ 20X1  5x95, 5x135, 4x155, 2x175
Rest 90 seconds
Toes to Bar x 10-15 reps Strung together 6 at best.
Rest 90 seconds

B.
Three sets for max reps of:
Pull-Ups x 60 seconds  20, 20, 17
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds  15, 15, 13
Rest 30 seconds
Double Unders x 60 seconds  45, 40, 33
Rest 30 seconds

Performance

A.
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1010
Rest 2 minutes

Oly work. Snatch balance up to 70kg's. Not my best stuff.

B.
Complete as many rounds and reps as possible in 10 minutes of:  7+13
24/16 kg Kettlebell Swings x 15 reps  32kg
Wall Ball Shots x 15 reps

This was a good one for me.

Performance

A.
Four sets of:
Power Clean x 1.1.1.1  60, 80, 85, 90(failed 3 got 4)
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0  All 3's with 16kg's
Rest 2 minutes

B.
Three rounds for time of:  6:11
24″/20″ Box Jumps x 20 reps
Burpees x 15 reps