A. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011

(stick to the tempo – 3 second descent)

Station 2 – Supine Ring Row x 8 reps @ 2111

(get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111

(increase load from last Monday’s sets of 10 reps)

B. Three rounds for time of:

5 Renegade Rows

10 Strict Pull-Ups

20 Walking Lunges with DBs

(use the same weight DB as you choose for Renegade Rows)

Renegade Row = Push-Up, Row Left, Push-Up, Row Right

A. Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

B. Three rounds for time of:

5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)

10 Deadlifts (275/185 lbs)

50 Double-Unders

A. Every minute, on the minute, for 12 minutes, complete:

Minute 1 – Shoulder Opener x 45 seconds

Minute 2 – Press in Snatch x 3-5 reps

Minute 3 – PVC Pipe Pass Thrus x 10-12 reps

Minute 4 – Trap 3 Raises x 6 reps per arm

B. Every minute on the minute for 40 minutes rotate through the following exercises:

Minute 1: 45 Seconds of Assault Bike (75-80 RPM)

Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace

Minute 3: Rest

Minute 4: Prowler Push 45 seconds (Medium Weight)

Minute 5: Rest

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Kettlebell Swings (32/24 kg)

20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Kettlebell Swings (32/24 kg)

20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

A. Three sets, not for time, of:

15′ Rope Climb x 3 ascents

Strict Handstand Push-Ups x Max Unbroken Reps

B. Four sets of:

Bench Press x 4-5 reps

Rest as needed

C. Complete as many rounds and reps as possible in 20 minutes of:

Run 400 Meters

6/4 Muscle-Ups

20 Kettlebell Swings (32/24 kg)

40 Double-Unders

Girl’s Choice!

Your class will choose from one of the following “Girls” workouts:

Cindy

Fran

Jackie

Karen

Eva

or Kelly

Go here for a list of each workout: http://www.crossfitcvi.com/resources/benchmark-hero-wods/

**Excluding ‘the girl’ you completed last week**

Girl’s Choice!

Your class will choose from one of the following “Girls” workouts:

Cindy

Fran

Jackie

Karen

Eva

or Kelly

Go here for a list of each workout: http://www.crossfitcvi.com/resources/benchmark-hero-wods/

**Excluding ‘the girl’ you completed last week**

Girl’s Choice!

Your class will choose from one of the following “Girls” workouts:

Cindy

Fran

Jackie

Karen

Eva

or Kelly

Go here for a list of each workout: http://www.crossfitcvi.com/resources/benchmark-hero-wods/

Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters

12 Chest-to-Bar Pull-Ups or Strict Pull-Ups

12 Strict Handstand Push-Ups or L-Seated DB Press

Note times for each set, and add them for total working time.

Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters

12 Chest-to-Bar Pull-Ups or Strict Pull-Ups

12 Strict Handstand Push-Ups or L-Seated DB Press

Note times for each set, and add them for total working time.

Rest Day

FITNESS EXPRESS

Every 4 minutes, for 20 minutes (5 sets):

20 Wall Ball Shots

20 Box Jump-Overs or Step-Overs

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

FITNESS

A. Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

*Set 7 – 2 reps

*Set 8 – 2 reps

Build in load every set…but make each set challenging.

B. Every 4 minutes, for 20 minutes (5 sets):

20 Wall Ball Shots

20 Box Jump-Overs or Step-Overs

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%

B. Every 4 minutes, for 20 minutes (5 sets):

25 Wall Ball Shots (20/14 lbs)

50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

A. Three sets of:

50 Foot Handstand Walk

12 Strict Handstand Push-Ups

Rest 60 seconds

B. Eight sets of:

Clean x 1.1 @ 90+%

(rest 10 seconds between singles)

Rest 2 minutes between sets

C. Back Squat

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.

D. Four sets for times of:

10 Burpee Box Jump Overs (24″/20″)

15 Toes-to-Bar

25 Kettlebell Swings (32/24 kg)

Rest 2 minutes

A. Every minute, on the minute, for 15 minutes:

Minute 1 – Supine Ring Row x 8 reps @ 2111

Minute 2 – Tempo Push-Ups x 12 reps @ 1111

Minute 3 – V-Ups x 20 reps

B. For time:

Row 50 Calories

50 Push Presses

Run 800 Meters

A. Five sets for max reps of:

30 Seconds of Muscle-Ups

Rest 30 seconds

30 Seconds of Push-Ups

(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)

Rest 30 seconds

30 Seconds of Toes to Bar

Rest 30 seconds

B. For time:

Row 50 Calories

50 Kettlebell Swings (32/24 kg)

Run 800 Meters

Gymnastics Skill Warm-Up Ten sets of:

Wall Walk + Handstand Walk

Rest as needed

A. Three sets of:

Jerk Balance x 3 reps

Rest as needed

B. Take 15-20 minutes to today’s 1-RM Split Jerk.

C. Four rounds for time of:

8/6 Muscle-Ups

15 Thrusters (95/65 lbs)

D. For 16 minutes, rotate through the following two stations on the minute:

Minute 1 – 2-3 Weighted Pull-Ups

Minute 2 – 10/7 Ring Dips @ 20X1

(full ROM, slight pause at top)

*You’ll hit each of these stations 8 times.