Lather, Rinse and Repeat

Skill:
Movement Review

Workout:
3 Rounds for Max Meters
On a 4 min Clock
3 Rounds
12 Kettlebell Swing (70/53)
8 Box Jump (24/20)
*Row for Meters with time remaining
Rest 4 min

Extra Credit:
3 Rounds
10 Medicine Ball Hamstring Curls
15 V-Ups

Recovery:
Lacrosse Ball Roll Achilles
ONF Hamstring Stretch

You Want Some Mo:
4 Rounds
Double Kettlebell Complex
5 Russian Swings
5 Cleans
5 Push Press
5 Front Squat
*Work Up to Heaviest Load

Going Up!

Skill:
Dumbbell Review

Workout:
In Teams of Two
1-2-3-4-5-6-7-8-9-10
Dumbbell Power Clean (50/35)
Dumbbell Front Squat (50/35)
*Partner A does 1:1 then Partner B does 1:1

Post Workout:
50 Toes to Bar
50 Push Ups
*
Complete in as few sets as possible
*Rest as long as needed between sets

Recovery:
Cobra Pose
Foam Roll Quads

You Want Some Mo:
5 Sets
5 Muscle Up Ice Cream Makers
3 Wall Climb
*Rest As Needed

Ben Dover

Strength:
15 min to Complete
Barbell Bent Over Row
8-8-8-8

Accessory:
3 Sets:
12 Dumbbell Hammer Curls
24 Hollow Rock

Conditioning:
8 Rounds
12 Kettlebell Sumo Deadlift High Pull (70/53)
6 Strict Handstand Push Up

Recovery:
Banded Pec Opener
Banded Lat Opener

You Want Some Mo:
Snatch Pull + Power Snatch + Hang Squat Snatch
(2+1+1) @ 65% (2 Sets)
(2+1+1) @ 70% (2 Sets)
(2+1+1) @ 75% (2 Sets)
*Reset for each Snatch Pull
*Link the Power Snatch and Hang Squat Snatch together

Workout Swap

Skill:
Movement Review

Workout:
In Teams of Two
8 min As Many Rounds As Possible
10/8 Calorie Bike
10 Burpees
Rest 4 min
8 min As Many Rounds As Possible
30 Double Under
10 Deadlift (185/125)
*One person does 1 AMRAP while their
partner does the other. They switch and
pick up where their partner left off.

Extra Credit:
3 Rounds
15 GHD Sit Up
15 Dumbbell Bench Press

Recovery:
Doorway Stretch on Wall
Banded Floss Hamstrings

You Want Some Mo:
800m Sled Drag (90/45)
If you have a vest, wear it.

Slamma Jamma

Strength:
15 min to Complete
Strict Press
4-4-4-2-2-2

Workout:
21-15-9
Slam Ball (40/30)
Push Up
-At 5 min Mark-
15-12-9
Slam Ball (40/30)
Push Up
-At 10 min Mark-
12-9-6
Slam Ball (40/30)
Push Up

Extra Credit:
3 Rounds
1:00 Hollow Hold
10 Strict Chest to Bar Pull Up

Recovery:
Banded Bully Stretch
Lacrosse Ball Roll Chest

You Want Some Mo:
Snatch Balance
3 @ 60% (2 Sets)
3 @ 65% (2 Sets)
2 @ 70% (2 Sets)
2 @ 75% (2 Sets)

Working Hard or Hardly Working?

Game:
Lilly Pad “Rock Paper Scissors”

Workout:

Teams of Two
150/120 Calorie Echo Bike
150 Power Clean (135/95)
One Person Works at a Time

Extra Credit:
3 Rounds
15 Back Extension
20 Russian Twist

Recovery:
Banded Hamstring Stretch
Kitchen Sink Stretch

You Want Some Mo:
3 Rounds
3 Pull Ups (Kip Swing)
2 Chest to Bar (Pull Up)
1 Bar Muscle Up (Chest to Bar)
*Rest 2 min Repeat 4 Total Times


Dumb(bell) It Down

Skill:
Movement Review

Workout:
100 Double Under
50 Alternating Dumbbell Snatch (50/35)
80 Double Under
40 Hang Clean and Jerk (Alternate Every 5 Reps)
60 Double Under
30 Overhead Lunge (Alternate Every 15 Steps)
40 Double Under
20 Single Arm Dumbbell Thruster (Alternate Every 5 Reps)

Extra Credit:
3 Rounds
10 Elevated Ring Row
:30 Hollow Rock

Recovery:
Calf Smash on Kettlebell
Foam Roll Lats

You Want Some Mo:
5 Rounds
10 Calorie Bike
10 Box Jump Over (24/20)

How Much Ya Bench

Strength:
18 min to Complete
Bench Press
3-3-2-2-1-1
(70-75-80-85-90-95%)

Accessory:
3 Rounds
2 Legless Rope Climb
12 Weighted Knee Tuck from Support

Conditioning:
3 Rounds (per person)
20 Calorie Row
15 Hang Power Clean (115/75)
10 Lateral Burpee
*Alternate Rounds with Partner

Recovery:
Barbell Smash Forearm
Banded Doorway Stretch

You Want Some Mo:
Power Clean + Split Jerk
2+1 @ 65% (2 Sets)
2+1 @ 70% (3 Sets)
2+1 @ 75% (4 Sets)
*Drop Bar Between Power Cleans

Wrecking Ball

Skill:
Handstand Push Up

Workout:
150 Kettlebell Swing (53/35)
75 Handstand Push Up
25 Chest to Bar Pull Up
(20 min Time Cap)
Rx+ = Ring Muscle Up

Extra Credit:
3 Rounds
15 Single Leg Hip Bridges (per leg)
1 min Plank Hold

Recovery:
Lacrosse Ball Roll Shoulders
Banded Lat Opener

You Want Some Mo:
1 Mile Run
Rest 4 min
800m Run
Rest 3 min
400m Run
Rest 2 min
200m Run
*Paces are 2 sec/100m Slower than PR Pace