3 rounds for time of:
50 double-unders
2 minutes holding a handstand
35 AbMat sit-ups
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Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.
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Clean and jerk 5-5-3-3-3-1-1-1-1 reps
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3 rounds for time of:
21 hip-back extensions
21 GHD sit-ups
21 burpees over the bar
21 inverted burpees
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Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-ups
Men: 95 lb.
Women: 65 lb.
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Rest Day
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Deadlift 5-5-3-3-3-1-1-1-1 reps
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3 rounds for time of:
15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row
Men: 40-lb. dumbbell
Women: 25-lb. dumbbell
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Rest Day
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Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
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3 rounds for time of:
15 power snatches
15 thrusters
Men: 95 lb.
Women: 65 lb.
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Handstand practice for 12 minutes
L-sit practice for 12 minutes
Stretch for 12 minutes
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Rest Day
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3 rounds for time of:
7 strict muscle-ups
50 squats
1,000-meter row
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Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
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3 rounds for time of:
1,000-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups
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Rest Day
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5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.
Men: 135 lb.
Women: 95 lb.
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5 rounds for time of:
1-minute handstand hold
21 toes-to-bars
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3 rounds for time of:
1,000-meter row
5 rounds of Cindy
1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
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Rest Day
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Deadlift 1-1-1-1-1 reps
Then, practice handstands for 20 minutes.
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Option A
3 rounds for time of:
3 legless rope ascents, 15-ft. rope
5 strict handstand push-ups
Option B
5 rounds for time of:
4 leg-assisted rope ascents, 15-ft. rope
5 kipping handstand push-ups
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Rest Day
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3 rounds for time of:
15 squat cleans
15 ring dips
Men: 135 lb.
Women: 95 lb.
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Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box
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Clean and jerk 1-1-1-1-1-1-1 reps
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Rest Day
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