Back Squat 3-3-3-2-2

Back Squat for load:
#1: 3 reps @ 60%
#2: 3 reps @ 65%
#3: 3 reps @ 70%
#4: 2 reps @ 75%
#5: 2 reps @ 80%

Open 13.3

– Rx –
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

– Level 2 –
100 Wall balls (20/14)
90 Double-unders
30 Pull-ups

– Level 1 –
50 Wall balls (10/6)
75 Single Unders
30 Jumping Pull-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

A Good Time For 33 Minutes

3 Rounds For Reps Of:
3 Minute AMRAP of:
Max Calorie Row

*Rest 3:00

3 Minute AMRAP of:
15 Box Jumps (24/20)
50′ Handstand Walk
*Rest 3:00

*Each 5′ HS Walk = 1 Rep *Each 10′ of Bear Crawl = 1 Rep
*Score 2 sections of the workout separately – ex: 0+135 calories, 3+15 of BJ & HS Walk
*Pick up where you left off on second AMRAP

– Level 2 –
20/16″ Box & 100′ bear crawl

– Level 1 –
16/8″ Box & 50′ bear crawl

Intervals – Pull-ups & Burpees

– Rx –
10 Rounds, Every 2 Minutes, On The Minute:
10 Pull-ups
5 Burpees
*Rest remainder of 2:00
*150 reps possible

– Level 2 –
10 Rounds, Every 2 Minutes, On The Minute:
10 Banded Pull-ups
5 Burpees
*Rest remainder of 2:00
*150 reps possible

– Level 1 –
10 Rounds, Every 2 Minutes, On The Minute:
10 Jumping Pull-ups
3 Burpees
*Rest remainder of 2:00
*130 reps possible

A 2×12 Grind!

– Rx –
2 Rounds, 12 Minute Clock:
800 Meter Run Buy-in

AMRAP w/Remainder of:
3 Clean & Jerk (205/125)
10 Mountain Climbers (L+R=1)
10 Step-ups (24/20)
*Rest 3:00 between rounds, pick up where you left off

– Level 2 –
2 Rounds, 12 Minute Clock:
800 Meter Run Buy-in

AMRAP w/Remainder of:
3 Clean & Jerk (155/85)
10 Mountain Climbers (L+R=1)
10 Step-ups (20/16)
*Rest 3:00 between rounds, pick up where you left off

– Level 1 –
2 Rounds, 12 Minute Clock:
600 Meter Run Buy-in

AMRAP w/Remainder of:
10 Kettlebell Swings
10 Mountain Climbers (L+R=1)
10 Step-ups (20/16)
*Rest 3:00 between rounds, pick up where you left off

A Core Fight Gone Bad

– Rx –
5 Rounds For Reps:
Minute 1 – Calorie Row
Minute 2 – Push-ups
Minute 3 – KBS (50/35)
Minute 4 – Sit-ups
Minute 5 – Rest

– Level 2 –
(35/25lb KB) & Knee Push-ups

– Level 1 –
(30/20lb KB) & Box/Low Bar Push-ups

Intervals Are The Best – HSPU, DB Snatch, Twists

– Rx –
10 Rounds, 2:00 on the clock
5 HSPU
10 Alt. DB Snatch (50/35)
10 Plate Russian Twists (45/25)
*Rest remainder of 2:00

– Level 2 –
10 Rounds, 2:00 on the clock
5 Box Pike Push-ups
10 Alt. DB Snatch (35/25)
10 Plate Russian Twists (45/25)
*Rest remainder of 2:00

– Level 1 –
10 Rounds, 2:00 on the clock
5 Seated DB Press
8 KBS
8 Flutter Kicks (L+R=1)
*Rest remainder of 2:00

So Does My Core Stop Working At Some Point?

Nope..it’s going to hurt, but the good kind!!

– Rx –
For Time:
800 Meter Run
25 Chest-to-Bar Pull-ups
200 Meter Single Arm DB Waiter Walk (50/35)
25 Toes-to-Bar
100′ OH Walking Lunge

– Level 2 –
For Time:
800 Meter Run
25 Pull-ups
200 Meter Single Arm DB Waiter Walk (35/25)
25 Toes-Near-Bar
100′ OH Walking Lunge

– Level 1 –
For Time:
600 Meter Run
25 Jumping Pull-ups
200 Meter Single Arm DB Waiter Walk (30/20)
25 V-ups
50′ Walking Lunge

Training That Middle Gear

– Rx –
4 Rounds, 4:00 AMRAP of:
10 Deadlifts (155/105)
10 Bar Facing Burpees
10 Wall Balls (20/14)
*Rest 3:00 between rounds & score separately

– Level 2 –
4 Rounds, 4:00 AMRAP of:
10 Deadlifts (115/75)
10 Bar Facing Burpees
10 Wall Balls (14/10)
*Rest 3:00 between rounds & score separately

– Level 1 –
4 Rounds, 4:00 AMRAP of:
10 Deadlifts (75/55)
5 Bar Facing Burpees
10 Wall Ball Squats (14/10)
*Rest 3:00 between rounds & score separately

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