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

Station 1 – Goblet Squat x 10 reps @ 3111

(stick to the tempo – 3 second descent and 1 second pause at the bottom)

Station 2 – Reverse Snow Angels x 15-20 reps

(perform slow and controlled; hold 2.5 lb plates in each hand if possible)

Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111

B. Complete as many rounds and reps as possible in 9 minutes of:

15 Kettlebell Swings

12 Alternating Reverse Lunges with KB in Goblet Hold

9 Burpees

A. Five sets of:

Overhead Squat x 3 reps

Rest as needed

Build over the course of the five sets to today’s heavy triple.

B. Complete as many rounds and reps as possible in 9 minutes of:

3 Hang Power Snatches (135/95 lbs)

6 Overhead Squats (135/95 lbs)

9 Burpees Over the Barbell

12 Pull-Ups

A. Front Squat:

*Set 1 – 4 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 4 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 2 reps @ 90-95%

Rest 2 minutes between sets.

B. Every 90 seconds, for 15 minutes (10 sets):

Snatch x 1.1

(rest 10 seconds between singles)

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

C. Three sets of:

Halting Snatch Deadlift + Snatch High Pull @ 100-105%

(pause 2 seconds at mid-thigh)

Rest as needed

D. Complete as many rounds and reps as possible in 12 minutes of:

10 Calorie Assault Bike

10 Shoulder to Overhead (115/75 lbs)

10 Box Jumps (24″”/20″”)

E. 60 Second Bottom Balance Complex + 30 Second Single-Leg Bottom Balance Each Leg

followed by…

50 Tuck Rock Shots (10/6 lb med ball)

followed by…

Two sets of:

30 Straight Body Crunches

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters

8 Front Squats (225/155 lbs – from the ground)

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters

8 Thrusters (135/95 lbs)

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters

8 Front Squats (225/155 lbs – from the ground)

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters

8 Thrusters (135/95 lbs)

A. Not for time, treat as a warm-up:

Run 800 Meters

50 Air Squats @ 20X1

Run 800 Meters

B. Five sets of:

40/30 Calories of Assault Bike

8/6 Ring Muscle-Ups

Rest 90 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

C. Five sets of:

50 Meter Pinch-Grip Plate Carry (walking…not running)

Rest while training partner performs, or 1:1 work:rest ratio

D. Two sets of:

Towel Pull-Ups x Max Reps in 60 seconds

Rest 2 minutes

E. Two sets of:

Behind the Back Wrist Curls x 60 seconds (55/35 lb barbell)

Rest 2 minutes

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: Benchmark Hero WODs

Girl’s Choice!

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

Grace

Eva

Fran

Lynne

Linda

or Diane

Go here for a list of each workout: Benchmark Hero WODs

A. Warm-Up Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch

T-Spine Opener

Banded Lat Stretch

Band Assisted Anterior Pec Stretch

Single-Arm Hang from Bar x 30 seconds each arm

Assault Bike or Row 5 minutes @ 80-85%

Then. . .

2 Minutes of Couch Stretch (right leg)

Rest 60 seconds

2 Minutes of Couch Stretch (left leg)

B. Three sets of:

Banded Good Morning x 15-20 reps

Rest 60 seconds

30 seconds of Rowing @ 80-85%

Rest 60 seconds

6-8 Rocking Box Bridges (slow and controlled)

Rest 60 seconds

C. Two sets of:

5 Deadlifts (225/155 lbs)

10 Wall Ball Shots (20/14 lbs)

5 Handstand Push-Ups

Rest 60 seconds

D. Complete as many rounds and reps as possible in 13 minutes of:

55 Deadlifts (225/155 lbs)

55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)

55 Calorie Row

55 Handstand Push-Ups

E. Spend 10-15 minutes of light movement on the Assault Bike, and then do some banded neck decompression.

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps

Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)

B. Complete as many rounds and reps as possible in 15 minutes of:

Run 600 Meters

15/10 Strict Pull-Ups

15 Kettlebell Swings

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

B. Complete as many rounds and reps as possible in 15 minutes of:

Run 600 Meters

15/10 Strict Pull-Ups

15 Kettlebell Swings (32/24 kg)

Rest Day

FITNESS EXPRESS

A. Every minute on the minute for 15 minutes:

5 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)

5 Burpees

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

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

100 Meter Farmer’s Carry (as heavy as possible)

FITNESS

A. Every minute on the minute for 15 minutes (5 sets):

Station 1 – Romanian Deadlift x 6-8 reps @ 20X1

Station 2 – Alternating Reverse Lunges x 10 reps (perform these as heavy as possible)

Station 3 – Single-Arm DB Press x 6 each arm

B. Every minute on the minute for 15 minutes:

5 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)

5 Burpees

*If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

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

100 Meter Farmer’s Carry (as heavy as possible)

A. Take 15 minutes to build to today’s heavy Clean & Jerk

B. Every minute, on the minute, for 15 minutes (15 sets):

3 Ground to Overhead (135/95 lbs)

6 Burpees Over the Barbell

*If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

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

100 Meter Farmer’s Carry (as heavy as possible)

A. Eight sets of:

Clean x 1.1.1 @ 85+% (rest 10 seconds between singles)

Rest 2 minutes between sets

B. Back Squat

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 rep

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 rep

Rest 2-3 minutes between sets.

Choose the loads based on feel, but these should be heavy!

C. Five sets for times:

25 Calories of Assault Bike or Rowing

10 Burpee Box Jump Overs (24″/20″)

Rest 2 minutes

D. Three sets of:

Single-Arm Dumbbell Press x 10 reps each @ 21X1

Rest 60 seconds

Chinese Dumbbell Rows x 12 reps @ 20X1

Rest 60 seconds

Bent-Over Rear Delt Flyes x 20 reps @ 20X0

Rest 60 seconds

A. Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

B. Complete as many rounds and reps as possible in 15 minutes of:

20 Lateral Box Step-Overs

20 Push Press

40 Mountain Climbers

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…

One set of:

Back Squat x Max Unbroken Reps @ 90%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Complete as many rounds and reps as possible in 15 minutes of:

20 Dumbbell Box Step-Overs (20″ box; 55/35 lbs)

20 Push Press (95/65)

40 Double-Unders

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

Snatch from Below the Knee x 1 rep

(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

*Sets 1-3 – 50% of 1-RM Snatch

*Sets 4-6 – 60%

*Sets 7-9 – 70%

*Sets 10-12 – 75-80%

*Sets 13-15 – 80-85%

B. For time:

10/7 Muscle-Ups

15 Deadlifts (275/185 lbs)

20 Handstand Push-Ups to 4″/2″ Deficit

40 Alternating Pistols

20 Handstand Push-Ups to 4″/2″ Deficit

15 Deadlifts (275/185 lbs)

10/7 Muscle-Ups

For today, you may kip the handstand push-ups.

C. Three sets of:

50-Foot Handstand Walk

15 Strict Handstand Push-Ups

Rest 2 minutes

D. Three sets of:

Seated Leg Lifts x 15 reps (slow and controlled)

Rest 60 seconds

*Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Three sets of:

Tuck-Up to V-Up Complex x 10 reps

Rest 60 seconds