1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Then
1-rep-max clean
Time cap: 12 minutes to complete 18.2 and 18.2a
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups
5 rounds for time of:
Run 400 meters
15 thrusters
Men: 95 lb.
Women: 65 lb.
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round.
"Diane"
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Time cap: 9 minutes
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups
Use one of the dumbbells for your weighted pull-ups.
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups
Men: 2-pood kettlebell
Women: 1.5-pood kettlebell
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups
4 rounds for time of:
15 box jumps
Run 400 meters
Men: 36-in. box
Women: 30-in. box
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squats
As many rounds as possible in 12 minutes:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Men: 60-lb. dumbbell
Women: 40-lb. dumbbell
Five rounds for time:
400m run
15 thrusters, 40lb dumbbells
48 GHD situps
24 pullups
12 hang squat cleans, 40 lb dumbbells
36 GHD situps
18 pullups
....continued
1,000m row
50 thrusters, 45lb barbell
30 pullups
5-5-5-5-5 Dumbbell hang squat cleans
Rest 5 minutes
5k run
Rest 5 minutes
5-5-5-5-5 Dumbbell push press
5 rounds:
30 overhead dumbbell lunges, 25 lbs
15 burpees
Run 400m
30 jump squats
30 pushpress, 45 lb dumbbells
Run 400m
20 jump squats
20 pushpress, 45 lb dumbbells
Run 400m
10 jump squats
10 pushpress, 45 lb dumbbells
Perform 5, 5-minute EMOMs
First: 5 squat cleans, 50lb dumbbells
Second: 10 burpees
Third: 15 overhead back step lunges, alternating legs, 35lb dumbbells
Forth: 20 pushups
Fifth: 25 air squats
Rest 1 minute between each EMOM