Three sets of “”Cindy”" or “”Mary”" Sprints
Complete as many rounds and reps as possible in 3 minutes of either:
5 Pull-Ups
10 Push-Ups
15 Squats

or

5 Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Rest 90 seconds between sets and pick up the next set where you left off.

Competitors

A.
Five sets of:
Front Squat x 2 reps
Rest 3 minutes
Build over the course of the five sets from 80% to as heavy as you feel possible with good mechanics today.

B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, ?, ?
Adjust loading as needed based on feel. Smaller jumps are fine.

C.
Five sets of:
5 Squat Cleans (185/135 lbs)
10 Handstand Push-Ups
15 Pull-Ups
20 Wall Ball Shots (20/14 lbs)
Rest 3 minutes

Six sets for max reps of:
Dumbbell Push Press x 30 seconds
Rest 30 seconds
Kettlebell Swings x 30 seconds
Rest 30 seconds

Rest 4 minutes

Complete as many rounds and reps as possible in 4 minutes of:
Double-Unders x 30 reps
Toes to Bar x 10 reps

Rest 4 minutes

Complete as many rounds and reps as possible in 4 minutes of:
Sit-Ups x 10 reps
Squats x 20 reps

Rest 4 minutes

Competitors

A.
Five sets of:
Front Squat x 2 reps
Rest 3 minutes
Build over the course of the five sets from 80% to as heavy as you feel possible with good mechanics today.

B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, ?, ?
Adjust loading as needed based on feel. Smaller jumps are fine.

C.
Five sets of:
5 Squat Cleans (185/135 lbs)
10 Handstand Push-Ups
15 Pull-Ups
20 Wall Ball Shots (20/14 lbs)
Rest 3 minutes

and

As many rounds and reps as possible of:
Wall Ball Shots x 10 reps
Pull-Ups x 10 reps
Burpees x 10 reps

Teammates will rotate, in order, on the concept 2, to each row 1000 Meters at a time. The two teammates not rowing will perform the triplet, with one of the teammates working and the other resting.

Competitors

A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
GHD Sit-Ups x 15 reps
Handstand Walk x 10-15 meters

B.
Three sets of:
Deadlift x 4-5 reps
Rest 3 minutes
Build over the course of the three sets to a tough, but not max effort, 4-5 reps.

C.
Complete as many rounds and reps as possible in 3 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps
Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps
Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
24″/20″ Burpee Box Jump-Over x 6 reps
185/135 lb Deadlift x 9 reps
Push-ups x 12 reps

Four rounds for time of:
95/65 lbs Thrusters x 15 reps
Toes to Bar x 15 reps
24/20″” Box Jumps x 15 reps

For time:
100 Kettlebell Swings
100 Push-Ups

Partition reps however you want. Recommended weights – 32/24kg.

Competitors

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
L-Sit x 30-45 seconds
Supine Ring Row x 8-10 reps @ 2111

B.
Five sets of:
2-Position Snatch
(high hang, mid-thigh)
Rest as needed

C.
Three sets for times of:
155/105 lb Power Snatch x 3 reps
155/105 lb Overhead Squat x 6 reps
Chest-to-Bar Pull-Ups x 12 reps
Rest 2 minutes

D.
For time:
Row 1000 Meters
25 Pull-Ups
20 Alternating Pistols
15 Pull-Ups
10 Alternating Pistols

In teams of two, partners alternate to complete 5 sets each of:
Burpees x 10 reps
25 Meter Suicide Sprint

Competitors

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
L-Sit x 30-45 seconds
Supine Ring Row x 8-10 reps @ 2111

B.
Five sets of:
2-Position Snatch
(high hang, mid-thigh)
Rest as needed

C.
Three sets for times of:
155/105 lb Power Snatch x 3 reps
155/105 lb Overhead Squat x 6 reps
Chest-to-Bar Pull-Ups x 12 reps
Rest 2 minutes

D.
For time:
Row 1000 Meters
25 Pull-Ups
20 Alternating Pistols
15 Pull-Ups
10 Alternating Pistols

Get ready…The Team CHallenge is coming!

(Partner A starts with a 400 Meter Run. Once Partner A returns from the run, Partner B can start their Power Cleans. When Partner B completes their tenth Power Clean, Partner A starts the Toes to Bar.)

Competitors

A.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed

B.
Three sets for times of:
Touch ‘n’ Go Power Cleans x 5 reps
Rest as needed
Goal here is to test different weights and determine what has to changed based on the load to make the movement as efficient as possible.

C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets

D.
Three sets for max reps:
60 seconds of Strict Handstand Push-Ups
60 seconds of Double-Unders
60 seconds of Kipping Handstand Push-Ups
60 seconds of Rest

The next group of Foundations coming through!

Complete as many rounds and reps as possible in 6 minutes of:
115/75 lbs Push Press x 10 reps
24/20″” Box Jumps x 20 reps
Double-Unders x 30 reps

This Monday Tom’s Toes to Bar:

One method is to choose three exercise and perform a skill set. For example:
Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg

Four sets for times of:
Row 500 Meters
Push-Ups x 30 reps

Rest 3 minutes between sets

Competitors

A.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed

B.
Three sets for times of:
Touch ‘n’ Go Power Cleans x 5 reps
Rest as needed
Goal here is to test different weights and determine what has to changed based on the load to make the movement as efficient as possible.

C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets

D.
Three sets for max reps:
60 seconds of Strict Handstand Push-Ups
60 seconds of Double-Unders
60 seconds of Kipping Handstand Push-Ups
60 seconds of Rest