The Interval Burn

– Rx –
8 Rounds For Reps:
1:00 Max Calorie Row
*Rest 1:00
:30 Max Pull-ups
:30 Max Push-ups
*Rest 1:00
*Score is total reps between all 8 rounds of all 3 movements

– Level 2 –
Substitute for:
Banded Pull-ups
Knee Push-ups

– Level 1 –
Jumping Pull-ups/Ring Rows
Knee/Box Push-ups

Squats & T2B – 21-15-9

– Rx –
21-15-9 For Time Of:
Back Squats (135/95)
Toes-to-Bar

– L2 –
21-15-9 For Time Of:
Back Squats (95/65)
Toes-to-Bar/Near Bar

– L1 –
21-15-9 For Time Of:
Back Squats (45/35)
Toes-to-Bar

Endurance – (7:45am) 2×18:00 – Just You and Your “Buddy”

2 Rounds, Scored Separately
Round 1 – 18:00 Clock:
1 Mile Run Buy-in

AMRAP w/Remaining Time:
15 Air Squats
20 Plate Russian Twists (45/25)
10 Ground To Overhead (plate)
10 Overhead Walking Lunges (plate)

*Rest 3:00

Round 2 – 18:00 Clock:
2K/1600 Meter Row Buy-in

AMRAP w/Remaining Time:
15 Air Squats
20 Plate Russian Twists (45/25)
10 Ground To Overhead (plate)
10 Overhead Walking Lunges (plate)

10:00 WOD – Just You and Your “Buddy”

2 Rounds, Scored Separately
Round 1 – 10:00 Clock:
800 Meter Run Buy-in

AMRAP w/Remaining Time:
15 Air Squats
20 Plate Russian Twists (45/25)
10 Ground To Overhead (plate)
10 Overhead Walking Lunges (plate)

*Rest 3:00

Round 2 – 10:00 Clock:
1K/800 Meter Row Buy-in

AMRAP w/Remaining Time:
15 Air Squats
20 Plate Russian Twists (45/25)
10 Ground To Overhead (plate)
10 Overhead Walking Lunges (plate)

Snatch

Build to a heavy single. Not necessarily a 1RM, but if you’re feeling good and time permits, go for it!

A Kettlebell and a Dumbbell Walk Into A Bar…

– Rx –
3 Rounds, 4:00 AMRAP of:
5 Bar Muscle-ups
10 Hang Power Cleans (115/85)
15 Goblet Squats (70/50)
*Rest 3:00 between rounds, pick up where you left off

– Level 2 –
3 Rounds, 4:00 AMRAP of:
10 Pull-ups
10 Hang Power Cleans (75/55)
15 Goblet Squats (50/35)
*Rest 3:00 between rounds, pick up where you left off

– Level 1 –
3 Rounds, 4:00 AMRAP of:
10 Jumping Pull-ups
Hang Power Cleans (55/35)
15 Air Squats
*Rest 3:00 between rounds, pick up where you left off

Fight Gone Dreadful

– Rx –
5 Rounds For Reps:
Minute 1 – Wall Walks
Minute 2 – Calorie Row
Minute 3 – Push-ups
Minute 4 – Sit-ups
Minute 5 – Rest

– Level 2 –
5 Rounds For Reps:
Minute 1 – Wall Walks (as far as possible)
Minute 2 – Calorie Row
Minute 3 – Knee Push-ups
Minute 4 – Sit-ups
Minute 5 – Rest

– Level 1 –
3-4 Rounds For Reps:
Minute 1 – 15′ Bear Crawl
Minute 2 – Calorie Row
Minute 3 – Knee/Box/Barbell Push-ups
Minute 4 – Sit-ups
Minute 5 – Rest
*Bear crawl – 15′ = 1 rep

Jumpin’ & Swingin’ Into Some Intervals

– Rx –
15 Rounds, 2:00 Clock
8 Box Jumps (24/20)
10 KB Snatch (50/35) (5R+5L)
*Rest remainder of 2:00
*Snatch are from KBS position – between legs, not ground

– Level 2 –
15 Rounds, 2:00 Clock
6 Box Jumps (24/20)
10 KB Snatch (35/25) (5R+5L)
*Rest remainder of 2:00

– Level 1 –
15 Rounds, 2:00 Clock
6 Step-ups (20/16)
10 KBS (35/25)
*Rest remainder of 2:00

– Rx+ –
10 Box Jumps
14 KBS

Heavy Day – Strict Press

– RX –
5 Sets For Load:
5 Strict Press

– INTERMEDIATE –
5 Sets For Load:
5 Strict Press

– BEGINNER –
7 Sets For Load:
5 Strict Press

A Light Jog, Then Grind

10 Minute Clock:
800 Meter Run Buy-in

Then AMRAP of:
15 Wall Balls (20/14)
30 Double Unders
10 Power Cleans (135/95)

– Level 2 –
600 Meter Run Buy-in
40 Seconds Double Under Practice
14/10lb Ball
PC: 95/65

– Level 1-
400 Meter Run/Walk
30 Tall Single or Penguin Jumps
Med Ball Squats 14/10 lbs.
KBS for Cleans 30/20 lbs

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