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 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats or Goblet Squats
12 Toes to Bar
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 @ 83%
(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 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar
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. Four sets for times of:
30 Wall Ball Shots (30/20 lbs)
7 Muscle-Ups
Rest 2 minutes
C. For time:
Row 1000 Meters
20 Shoulder to Overhead (175/115 lbs)
100-Foot Handstand Walk
D. Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Supine Ring Rows x 10 reps @ 2111
Rest as needed