A.)  Deadlift

5 @ 65-70%
3 @ 75-80%
1 @ 85-90%

B.) Every 2 Minutes On The Minute (10 Minutes)

1 – Deadlift @ 90-95%

C.) AMRAP for 10 Minutes

10 – Kettlebell swings (53/35)
10 – Box Jumps (24/20
10 – Hand Release Push Ups

A.)  4 X 400 Meter Runs

2:1 work rest ratio

Try to keep your interval times consistent (within 5-10 seconds)

B.)  For Max Reps:

Push Ups – 2 Minutes
Rest 60 Seconds

Squats – 2 Minutes
Rest 60 Seconds

Burpees – 2 Minutes

“2007”

For Time:

1000 Meter Row

5 Rounds of:

25 – Pull Ups
7 – Push Jerk (135/85)

Game on girls!  The trick is, you need to drink a few beers and have a few jello shots before you try the 4 person plank ladder. And you need to have a good solid base… thanks Manny.

A.) 5 Sets of:

Power Clean & Jerk 1.1 (10 second rest between reps)

res 2-3 minutes between sets

B.)  3 Sets Each for Time of:

6 – Ground to Overhead (@ 75% 1RM)
12 – Box Jump Overs (24/20)
24 – Kettlebell Swings (53/35)
50 – Double Unders
Rest 3 Minutes between sets

A.) Push Press

3 @ 70%
3 @ 80%
Max @ 90%
10 @ 55%
10 @ 55%
10 @ 55%

B.)  For Time:

15 – Deadlift (225/155)
30 – Wall Ball (20/14)
12 – Deadlift
24 – Wall Ball
9 – Deadlift
18 – Wall Ball

A.)  Back Squat 

3 @ 70%
3 @ 80%
Max @ 90%
10 @ 55%
10 @ 55%
Max @ 55%

B.)  Six Rounds for Time:

40 – Double Unders
5 – Burpees
25 – Sit Ups (Abmat Butterfly)

That’s better!

A.) Three sets of:

25 – Double Unders
10 – Strict Pull Ups / Chest to Bar Pull Ups / Muscle Ups
30 Second Handstand Hold / 20′ Handstand walk

B.) Three Rounds Each for Time:

800 Meter Run
10 – Squat Clean (@65% 1RM)
16 – Walking Lunge (with bar in front rack, same weight)
Rest 6 Minutes

Here is what we do when we finish our warm up early and we’re bored!

Hey! I think we can get 3!

Sweet! Might as well go for 4!

Things are starting to go terribly wrong!

The aftermath!

A.)  Every 2 Minutes On The Minute for 16 Minutes: 

2 – Hang Power Snatch

B.)  15 Minute AMRAP:

2 – Deadlift (@50% 1RM)
2 – Box Jump (24/20
Run 100 Meters

… +2

Each round add 2 reps to the Deadlifts and Box Jumps but only run 100 meters.  See how far you can go in 15 Minutes.

A.)  Tabata Row

8 Rounds – 20 seconds on, 10 seconds off

B.)  ‘Angie’  For Time:

100 – Pull Ups
100 – Push Ups
100 – Sit Ups
100 – Squats

* Complete all reps of each exercise before moving on to the next.

A.)  Weighted Pull Ups

5 @ 60%
5 @ 70%
Max @ 80%

B.)  10-9-8-7-6-5-4-3-2-1 Rep Rounds of:

Box Jump
Push Up (Hand Release)
Toes 2 Bar