Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
– Row 1000/800m
– Run 400m
– 20 DB snatch alternating (50-70/25-45)
– 20 sit-ups

*Use this as a “flush” to prime your body for tomorrow’s 16.2 workout.

A) E2MOM x 12 min (6 sets)
– 3 push press TnG
*Start at 55-60% and build to a heavy triple.

B) Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150m
Minute 2 – 8 box jumps-SD 24/40”
Minute 3 – 10 push press 115/75, 95/65, 75/45
Minute 4 – 4-6 strict pull-ups
(add weight if these are easy)

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 x 15 minutes (5 sets) for times:
– Row 250/200 Meters
– 8 Front Squats (175/115, 155/105, 135/95, 115/75, 95/65))
– 12 Toes to Bar

A) Build to a heavy thruster off the ground in 10 minutes

 

B) Open Workout 16.1

Rx’d

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

10 overhead walking lunge steps 95/65

8 burpees over the barbell

10 overhead walking lunge steps

8 chest-to-bar pull-ups

 

Scaled

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

10 front rack walking lunge steps 45/35

8 burpees over the barbell

10 front rack walking lunge steps

8 jumping chin-over-bar pull-ups

 

**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**

A) Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Set 1 –
– Row 500/400m
– Run 400m
– 30 perfect push-ups
Set 2 –
– Row 500/400m
– Run 400m
– 30 box jumps-SD (24/20”)
Set 3 –
– Row 500/400m
– Run 400m
– 30 wallballs (20/14)
Set 4 –
– Row 500/400m
– Run 400m
– 90 double unders (270 singles)

B) 3 sets not for time:
– 10-12 bent over rows @ 2110
– 8 muscle up turnovers on low rings (minimal leg assistance)
– 45 sec hollow rocks (don’t let heels touch the ground)

A) EMOM x 15 min (5 sets)
1: 5 hang power snatches (tough but sustainable and sharp for 5 sets)
2: Kipping HSPU x 5-15 reps
3: 20-40 DUs or 40 sec DU practice

B) 30, 20, 10 reps for time:
– Calorie row
– KB swing (70/53, 50/35)
– Shoulder to overhead (115/75, 95/65)

*If partnered on rowers, partner B starts after 2 minute delay.

A) E3MOM x 18 min (6 sets)
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Build load every set.

B) 3 rounds for time:
– 400m run
– 15 toes to bar
– 10 box jump overs (24/20”)

A) EMOM x 16 min (8 sets)
– 1 hang power clean + 1 front squat + 1 split jerk
*Start at 60-65% and build to a technically sound heavy rep.

B) For time:
– 50 burpees over the bar
– 40 pull-ups
– 30 thrusters (95/65)

*burpee – hips must be extended while performing a double footed jump over the barbell