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

A. Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps @ 20X1

B. For time:

Row 1000 Meters

20 Strict Handstand Push-Ups

30 Dips

40 Push-Ups

A. Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps @ 20X1

B. For time:

Row 1000 Meters

20 Strict Handstand Push-Ups

30 Bar or Ring Dips

40 Push-Ups

Gymnastics Skills Warm-Up

10-12 Freestanding Kick-Ups to Handstand with Max Hold

(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:

45 seconds of Nose-to-Wall Handstand Hold

Rest 60-90 seconds

*Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:

10 Wall Climbs (start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

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

Front Squat

*Sets 1-2 – 2 reps @ 60-70%

*Sets 3-4 – 2 reps @ 70-80%

*Sets 5-6 – 1 rep @ 80-90%

*Sets 7-8 – 1 rep @ 90+%

B. Three sets of:

Jerk Balance x 3 reps

Rest as needed

*Perform these for perfect speed and mechanics, not for load.

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

D. Against a 3-minute running clock, complete:

Row 500 Meters

95/65 lb Thrusters x Max Reps

Rest 3 minutes between sets, and perform a total of 4 sets.

Open 16.5

Open 16.5

Open 16.5

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb. 

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 45 lb.
Girls use 35 lb.

Open 16.5

Open 16.5

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

Back Squat x 8 reps

(try to perform with the same load or greater than was used last Thursday)

B. For time:

40 Wall Ball Shots

400 Meter Run

40 Burpees

400 Meter Run

40 Wall Ball Shots

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 @ 87%

(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. For time:

40 Wall Ball Shots

400 Meter Run

40 Burpees

400 Meter Run

40 Wall Ball Shots

Rest Day

FITNESS EXPRESS

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:

10 Push Press (115/75 lbs)

5 Burpees Over the Barbell

Rest 5 minutes, and then

As many rounds and reps as possible in 10 minutes of:

Row 150 Meters

15 Russian Kettlebell Swings (heavy)

FITNESS

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Supine Ring Row x 10 reps @ 2111

Minutes 3-4, 9-10 & 15-16: Nose-to-Wall Handstand Hold x 45-60 seconds

Minutes 5-6, 11-12 & 17-18: Hollow Rocks or Holds x 45-60 seconds

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

Row 500 Meters

20 Jumping Lunges

20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

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

Minutes 5-6, 11-12 & 17-18: Strict Toes to Bar x 5-8 reps @ 3111

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

Row 500 Meters

40 Double-Unders

20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

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

Hang Clean (mid-thigh) + Clean (below the knee)

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.

followed by…

Two sets of:

4-Stop Halting Clean Deadlift x 1 rep @ 90-95%

(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and the high hang)

Rest as needed

B. For max reps:

90 seconds of Strict Handstand Push-Ups to a 6″/4″ Deficit

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups to a 4″/2″ Deficit

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

C. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

D. Complete rounds of 30, 20 and 10 reps of:

75/55 lb Thruster

Calories of Rowing on Concept 2 Erg