Fight Gone Endurance

4 Rounds for Reps:
Minute 1 – Calorie Row
Minute 2 – Handstand Push-ups (kipping)
Minute 3 – Sit-ups
Minute 4 – Deadlifts @40% of 1RM
Minute 5 – Ring Rows
*Rest 90 Seconds Between Rounds

* If deadlift 1RM is unknown or too light @40%, use an easy, but challenging weight. This is a high volume workout. Take it easy and move on these!
*Score is total reps between all 4 rounds

10s on Tuesday

2 Rounds:
5 Minute AMRAP of:
10 Step-Ups (24/20)
10 Alternating Kettlebell Snatch (50/35)
10 Push Press (75/55)

*Rest 90 seconds between rounds. Pick up where you left off between rounds

Rx+ (95/65) Push Press, 30/20lb single dumbbell step-ups. Hold dumbbell however you’d like.

Endurance WOD (7:45am)

“20 Minutes of a Lot”
20 Minute AMRAP of:
30/21 Calorie Row
15 Pull-ups
30 Kettlebell Swings
30 Goblet Squats (50/35)
20 Push Press (75/55)

Seated Dumbbell Strict Press

3×10

*Build throughout, up to a heavy set of 10. If 50s aren’t heavy enough, grab kettlebells.

Descending all but the Dubs

For Time:
21 Toes-to-bar
40 Double Unders
9 Power Snatch @65% of 1RM
15 Toes-to-bar
40 Double Unders
6 Power Snatch
9 Toes-to-bar
40 Double Unders
6 Power Snatch

*If snatch 1RM % is too light, Rx weights of 75/55

Gymnastics Superset

3 Supersets of:
Max Strict Pull-ups
Max Ring L-Sit Hold

*Do not rest between the two movements, but rest ~90 seconds-2 minutes between sets.
*Score is total pull-ups between all 3 sets. Add longest L-sit hold to notes.

A bear crawling, box jumping, kettlebell swinging adventure!

3 Rounds for reps of:
Minute 1 – Burpee Box Jump Overs (24/20)
Minute 2 – Kettlebell Swings (50/35)
Minute 3 – Bear Crawl
Minute 4 – Rest

Rx+ (70/50lb kettlebell), Handstand walks for bear crawls
* Every 5′ of bear crawl = 1 rep. Every 5′ of handstand walk = 5 reps
* Score is total reps

A long one before we test

For Time:
1200 Meter Row Buy-in

Then 3 Rounds of:
15 Handstand Push-ups
15 Back Squats (95/65)

800 Meter Run Buy-out

Rx+ (135/95)

6 Round Monday

6 Rounds with 4 Minutes on the Clock
50 Double Unders (spend no longer than 1 minute here)
15 Hang Power Cleans (95/65)
10 Barbell Front Rack Lunges (95/65)
20 Hollow Rocks
*Rest remainder of 4 minutes
*If unable to complete work within a round, cut back reps. Score is total reps – 570 possible

Endurance WOD (7:45am)

For Time:
800 Meter Run Buy-in

Then 4 Rounds of:
10 Ring Dips
15 Deadlifts @50% of 1RM
20 burpees

800 Meter Run Buy-out

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