RUN-PULL-SQUAT-PRESS

4 rounds, 21-15-12-9 for time..
Run 400M
Pull-ups
DB Front Squat (Male Athletes 55lbs/Female Athletes 35lbs)
DB Shoulder press (Male Athletes 45lbs/Female Athlets 25lbs)
Sit-ups

GRACE

30 Reps of Clean & Jerk for time.
(Male Athletes 135lbs/Female Athletes 85lbs)

The Kansas City record is held by Logan Rutherford @ 2:29.


Off the clock perform 5 sets x 5 reps of overhead squats (aka snatch squats)

RUN/SUSPENDED PULL-UPS/KNEES TO ELBOWS AND PUSH-UPS

4 Rounds for Time
Run 400M
Suspended Pull-ups 10 Reps
Hanging Knees to Elbows 15 Reps
Push-ups 20

RUN & CLEAN

For time.....

800 Meter Run

30 Squat Cleans (Male athletes 135lbs/Female athletes 65lbs)

800 Meter Run

...adjust the load to allow for excellent technique.

DUMBBELL JERKS

How many dumbbell jerks can you perform in 10 Minutes.....

Male athletes 55lb DBs/Female athlets 30lb DBs

Scale the load to match your current level of fitness

Lunge Walk 400m off the clock

ANGIE

For Time....

100 Pull-ups
100 Push-ups
100 Squats
100 Sit-ups

ALCATRAZ

How many rounds can you complete in 20 minutes?

20 Alcatraz Bodybuilders
15 DB Swings (Male Athletes 55lb DB/ Female Athletes 35lb DB)
400M Run

SINGLE DUMBBELL FRAN

DB Thursters 10r/10L-8r/8L-5r/5L reps (Alternate* l/r/l/r/l/r...until the sum of reps are accomplished)
Pull-ups 21-15-9 reps

Perform 10/10 of the thrusters followed by 21 pull-ups. Return to thrusters for 8/8...repeat.

This is a version of Fran performed with one dumbbell. Male athletes will use 40lb dumbbell. Female athletes will use 25lb dumbbell.

*Thanks to my friend Jeff Martin for the suggestion

JUSTINE

3 rounds:
500M row,
12 bodyweight deadlifts,
21 box jumps at 24 inches

A sub 10:00 time on this will place you in the upper echelon of performance. Go for it!

BODYWEIGHT PUSH/PULL

How many rounds can you complete in 20 Minutes?

10 Pull-ups Male Athletes
5 Handstand Push-ups*

7 Pull-ups Female Athletes
3 Handstand Push-ups

Finish with L-sit practice.

* If you are not capable of handstand push-ups your progression begins with piked shoulder push-ups. Assume the Yoga 'Down Dog' position. Take the top of your head to the deck by bending the elbows. Your knees should be extended in a soft lockout position. A mild stretch in the back of the legs will be experienced when performed correctly.

BTW- No dirty shoes on the wall.

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"HAZEL"- THE LOST SISTER OF HELEN

One round for Time

Run 1200 M
DB Swings 63 Reps (Male Athletes 55lbs./Female Athletes 35lbs)
Pull-ups 36 Reps

THRUSTERS & RUN

Run 400M
DB Thrusters 21 Reps
Run 400M
DB Thrusters 15 Reps
Run 400M
DB Thrusters 12 Reps
Run 400M
DB Thrusters 9 Reps
Run 400M
DB Thruster 6 Reps

Male Athletes load: 35lbs DB Female Athletes 20lb DBS

STRONGMAN CIRCUIT -TABATA STYLE

Utilizing the TABATA interval protocol, perform 20 seconds of work followed by 10 seconds of rest. This is repeated for a total of 8 intervals. Your performance is scored by recording the lowest number of repetitions performed on any of the 8 intervals. Example reps on Tire Flip 5-4-4-4-3-3-2-3. Your score would be 2. Rest 1:00 between movements.

Tire Flip- Flip then race to the other side to flip it back
1:00 Rest
DB Brupees (20lbs Males/ 10lbs Females)
1:00 Rest
Zercher Squats (95lbs Males / 35lbs Females)
1:00 Rest
D-ball Slam (20lbs Males/ 16lbs Females)
1:00 Rest
Tire Flip- Flip then race to the other side to flip it back