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

Minute 1 – Front Squat or Goblet Squat x 10 reps

(goal is to use as much as was used last week – when you did 8 reps)

Minute 2 – Russian Kettlebell Swings x 12-15 reps

Minute 3 – Strict Pull-Ups x 5-6 reps

(add external weight if you’re able to make the rep range easily)

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

Run 400 Meters

20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry

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

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:

1 Power Clean (155/105 lbs)

2 Front Squats (155/105 lbs)

4 Front-Racked Reverse Lunges (155/105 lbs)

8 Chest-to-Bar Pull-Ups

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 minute, on the minute, for 18 minutes:

Minute 1 – 2 Turkish Get-Ups

(alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)

Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011

Minute 3 – Seated Strict Press x 8 reps @ 2011

B. Three sets for max reps of:

60 seconds of Push Press

60 seconds of Box Jumps or Step-Ups

60 seconds of Rest

A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Build to today’s heavy single.

B. Three sets for max reps of:

60 seconds of Push Press (155/105 lbs)

60 seconds of Box Jumps (24/20″)

60 seconds of Rest

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 build 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 16.4

Open 16.4

Open 16.4

WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). 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 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• A wall mark for the handstand push-ups
• Rower that counts calories, similar in type and calibration to a Concept 2

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Workout 16.4 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)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Open 16.4

Open 16.4

St Patrick’s Day WOD

The Emerald Isle Gauntlet:
For time, with a partner complete the following “gauntlet style”
17 Calorie Row
17 Burpees
17 Thrusters 95/65 or DB thruster 20/20
17 Pull-ups
17 Power Snatches 95/65 or DB ground to overhead 30/20
17 Toes-To-Bar
17 Power Cleans 95/65 or DB Hang Power Clean 30/20
17 Box Jumps 24/20
17 Double Unders
17 Wall Balls
170m Run (but really, 200)

St Patrick’s Day WOD

The Emerald Isle Gauntlet:
For time, with a partner complete the following “gauntlet style”
17 Calorie Row
17 Burpees
17 Thrusters 95/65 or DB thruster 20/20
17 Pull-ups
17 Power Snatches 95/65 or DB ground to overhead 30/20
17 Toes-To-Bar
17 Power Cleans 95/65 or DB Hang Power Clean 30/20
17 Box Jumps 24/20
17 Double Unders
17 Wall Balls
170m Run (but really, 200)

St Patrick’s Day WOD

The Emerald Isle Gauntlet:
For time, with a partner complete the following “gauntlet style”
17 Calorie Row
17 Burpees
17 Thrusters 95/65 or DB thruster 20/20
17 Pull-ups
17 Power Snatches 95/65 or DB ground to overhead 30/20
17 Toes-To-Bar
17 Power Cleans 95/65 or DB Hang Power Clean 30/20
17 Box Jumps 24/20
17 Double Unders
17 Wall Balls
170m Run (but really, 200)

FITNESS EXPRESS

Complete the following congo-line style in teams of three, with each partner completing the following:

A. For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

FITNESS

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

Back Squat

*Set 1 – 10 reps

*Set 2 – 10 reps

*Set 3 – 8 reps

*Set 4 – 8 reps

*Set 5 – 6 reps

*Set 6 – 6 reps

Add weight every set.

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

Row 300/250 Meters

20 Walking Lunges with 32/24 kg KB Farmer’s Carry

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 @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 85%

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

Row 300/250 Meters

20 Walking Lunges with 32/24 kg KB Farmer’s Carry

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