A. Pause Front Squat + Front Squat (1+2)
*5 heavy sets.

B. Ascend for 10 minutes:
1 Bar Muscle-up
10 One Leg Squats
2 Bar Muscle-ups
10 One Leg Squats
3 Bar Muscle-ups
10 One Leg Squats
*Continue on with the format.

C. Optional:
Run Big Loop
*Find a friend and try to improve on your last effort.

*Please check out our Athlete Spotlight feature on Grant Williams – here.

For time:
25 Ball Slams
Run 100m (with slam ball)
25 Ball Slams
Run 100m
25 Ball Slams
Run 100m
25 Ball Slams
Run 100m
100m Bear Crawl
25 Kettlebell Swings 24/16kg
Run 100m (with KB)
25 Kettlebell Swings
Run 100m
25 Kettlebell Swings
Run 100m
25 Kettlebell Swings
Run 100m
*Performed on a 400m course separated in 100m segments.
*Compare to last time – here.

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

0-5 min: Row 1200/1000m
5-10 min: 100 Ball Slams 12/9kg
10-15 min: Plank Hold
15 min until completion: 75 Toes to Bar

Seven rounds for time of:
5 Power Snatch 50/35kg
5 Deadlift 50/35kg
Run 100m
6 Power Clean 50/35kg
6 Deadlift 50/35kg
Run 100m
7 Thrusters 50/35kg
7 Deadlift 50/35kg
Run 100m

A. Strict Gymnastics Pulling
Choose from:
Strict Pull-ups
Rope Pull-ups
Legless Rope Climb (long socks for descent)
*As per last week’s session. Either repeat and advance or choose a different option.

B. 150 KB Swings for time.
*Incrementing burpees at the start of the minute.

For time:
50/35 Push-ups
20 Power Cleans 70/45kg
150 Double-unders
20 Full Cleans 85/60kg
150 Double-unders
20 Power Clean 70/45kg
50/35 Push-ups

R.U.O.K. Day Workout

“GL”
43 Cal Row Buy in
then…
43 Partner Deadlifts…Ask
43 Synchro Burpees (over the bar)…Listen
43 Sychro Pull-ups…Encourage Action
43 Synchro Wall Balls…Follow up
then…
43 Cal Row Buy out.

Come on in and show your support for each other and this great initiative!

A. Clean & Jerk:
Build to a heavy single for the day.

B. Five rounds for time of:
15 Deadlift 60/40kg
15 Toes to Bar

Five rounds, each for time of:
7 Single Arm DB Push Press (per side) 22.5/15kg
14 DB Snatch (alternating) 22.5/15kg
21 Reverse Lunge 22.5/15kg
*This is to be performed as an unbroken complex with a single dumbbell. The Snatch must be touch and go on the ground for rx’d.
*Rest as necessary between rounds.

Optional Finisher:
Run the big loop.
*Try to team up with a partner from your class to run with.