Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing) Minute 2 – 20 Wall Ball Shots Minute 3 – 25 Push-Ups Minute 4 –…

Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift   Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box…

Every 90 seconds, for 18 minutes (4 sets): Station 1 – Banded Leg Curls x 20 reps Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps   Five rounds…

A. Every 2 minutes, for 10 minutes (4 sets): Strict Shoulder Press x 1 rep Loads per set (by %): 75, 80, 85, 90, 95 Then rest two minutes, and when the running clock reaches 12:00… Every 3 minutes, for…

A. Three sets of: Strict Shoulder Press x 8 reps Rest 60 seconds Strict Supinated-Grip Pull-Ups x 8 reps Rest 60 seconds Prone Plank Hold x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible…

A. Every 90 sec, for 13:30 minutes (3 sets of each): Station 1 – Dumbbell Bench Press x 10 reps Station 2 – Single-Arm Kettlebell Row x 10 reps each arm Station 3 – Side Plank x 30 seconds each…

Four sets of: Deadlift x 8 reps Rest 45 seconds Goblet Squat x 8 reps Rest 45 seconds 40 m  Bottom’s Up Kettlebell Carry – 20 m  each arm Rest 45 seconds Complete as many rounds and reps as possible in…

Every 10 minutes, for 40 minutes (4 sets) for times: Run 1000 Meters 6 Strict Pull ups 9 Toes to Bar 12 Wallball *post your time and feelings

Three sets of: Back Squat x 8 reps Rest 45 seconds Supinated-Grip Bent-Over Barbell Row x 8 reps Rest 45 seconds Straight Body Ceiling Reaching Crunches x 20-30 reps Rest 45 seconds Reverse Snow Angels x 15 reps Rest 45…

Every minute, for 7 minutes 10 Alt Dumbell one arm snatch   For Time: 50 Wallball 9/6 40 Box Jump 60/50 30 TTB 20 Burpees 10 Pull ups 20 Thruster 20/15 30 KB Clean and Jerk alt 40 Box Jump…