B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

For time,
slamballs30/20
kettlebells 2/1.5
wallballs 20/14
pull-ups
back extensions
calorie row
hollow rocks
rope climb(1 climb equals 10 reps)
bar roll outs(like the ab roller)
lateral box jumps
double unders (3 jumps equals 1 rep)
jumping lunges
knees to elbows kettle bell snatch 1.5/1
The goal is 400 reps, any combination. Must do each exercise, minimum of 10reps and a max of 40(15 stations and people can start at different stations)

This was crazy. I mentally broke pretty early.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 70-75%
Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

Warm up of the week 9/30-10-4
100m run
10 knuckle draggers
10 squat jumps
10 pik-n-grass
10 walkouts
10 heels to rear-2 count
10 mountain climbers-2 count
10 hollow rocks
10 active spiderman
:30 samson per
1:00 min front rack stretch

Intervals(32)
Rower preset workout
1:00 min-rest 1:00
2:00 min-rest 2:00
3:00 min-rest 3:00
4:00 min-rest 4:00
3:00 min-rest 3:00
2:00 min-rest 2:00
1:00 min-rest 1:00
Done

Or
c/o Alchemy 365
A10:

10 Rounds –
1 Tabata Interval: Goblet Squats
1 Tabata Interval: Mountain Climbers

Finisher
50 double crunch
1:00 min chest opener

Air Squat
Pull-Up

Burpee
Sit-Up
Hollow Hold/ Plank Hold

6min Amrap
12 AirSquats
10 Sit-ups
8 Burpees

Tempaus 1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 2x2x75-78%

Rive + työntö (2+1)x70%, (2+1)x75%, 1+1x80%, 1+1x85%, 1+1x90%, 2x(2+1)x75-78%

Etukyykky 1x4x83%, 1x88%, 1x4x83%, 1x91%, 1x4x83%, 1x93%

VAPU 5x5x75%

In Teams of 2

AMRAP 15 min.
100 double unders
20 devil’s press@2x22,5/15 kg
10 wall walk

Goal: 2+ rounds

rest 5 min.

AMRAP 15 min.
50 calories row/bike/ski
10 man makers
5 rope climb

Goal: 2+ rounds

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Note times for each set, and any modifications.

A.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds

B.
Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds

10 Rounds for time:
10 Unbroken Pull-ups
20 Unbroken Push-ups
30cal Assault Bike