Performance

A.
Five sets of:
Back Squat x 4-5 reps @ 30X1  135, 185, 205, 205, 205
(as heavy as possible)
Rest 20 seconds
Strict Handstand Push-Ups x 10-15 reps or  Mix of HSPU's and wall climbs
Wall Climbs x 4-6 reps
Rest 3 Minutes

B.
For time:  3:28 (2 seconds off PR)
Row 1000 Meters

Performance

A.
Five sets of:
Bench Press x 4-6 reps  185 and 205
Rest 30 seconds
60 seconds of Double-Unders
(use this as skill practice if you are not proficient with double-unders)
Rest three minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:  3+12
Renegade Rows x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
100 Meter Run

Performance

A.
Five sets of:
Bench Press x 2-3 reps @ 20X1  3x205
Rest 30 seconds
Toes to Bar x 8-10 reps  8's
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 2 minutes

B.
Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:  4+10
5 Ring Dips  Matador
10 Pull-Ups
15 Kettlebell Swings (24/16 kg)

Rest 60 seconds between sets and pick up where you left off

Performance

A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 90 seconds

Did mobility work instead. Slept wrong last night. Neck tweaked.

B.
For time:  9:05 fun!
40 Wall Ball Shots
300 Meter Run
20 Burpees
300 Meter Run
40 Wall Ball Shots

Performance

A.
Four sets of:
Front Squat x 5 reps @ 21X1  70, 80, 90, 100
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 90 seconds

Should have done 5 more kilos.

B.
For time:  15:35
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Run 800 Meters

I suck at running and burpees.

Performance

A.
Five sets of:
Hang Snatch + Snatch
Rest as needed between sets

60, 60, 60, 60, 65  Really good chance to work on technique.

B.
“Annie”  11:21
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

2:04 off my time. Eesh!

Performance and fitness

Four rounds for time of:  Team of 3. 17+
Row 400 Meters
Run 400 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

*Bonus. 100 overhead squats at 75lbs with a partner.

Performance

A.
Three sets of:
Bench Press x 3-4 reps @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps @ 20X1
Rest 2 minutes

EMOM 2 snatches at 75%. 57kg. Cool workout!

B.
“Lynne”-ish
Three sets for max reps of:
Bodyweight Bench Press
(ladies, shoot for 3/4 bodyweight)
Pull-Ups
Rest 4 minutes between sets

1x210+7, 8
10x175+13, 23
6x175+9, 15

Performance

A.
In 12-15 minutes, build to a 3-RM Clean and Jerk
(reps must be completed within a 40 second window)

Got up to 95 kilos.

B.
“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)  72
Rest 60 seconds
3 Minutes of Pull-Ups  30
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)  15@210
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead  10
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Performace

A.
Five or Six sets of:
Bench Press
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)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps  135
* Set 2 – 75% of possible 1-RM x 2 reps  185
* Set 3 – 85% of possible 1-RM x 1 rep  205
* Set 4 – 90-95% of possible 1-RM x 1 rep  225
* Set 5 – Test 1-RM  240 (PR)
* Set 6 (optional) – Exceed Set 5 weight  250 (PR)!

B.
In teams of 2, partners alternate to complete three sets each of:  20:20 with Bob.
400 Meter Run
50/30 Push-Ups  So hard. Tri-ceps were done.