Strength:
Strict Press
Every 3:00 x 3 Sets:
10 Strict Press
Loading: 65-75% of 1RM Strict Press, same load across all three sets.
WOD:
“Pain Don’t Hurt”
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Time Cap: 18:00
Score = Time
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Level 2:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Level 1:
For Time
8 Sets:
6 Hanging Knee Raises or [Kipping Knee Raises](https://www.youtube.com/watch?v=muZaY3LzXHg)
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: Load that allows unbroken sets across all 8 rounds
Kettlebell: Load that allows unbroken sets across all 8 rounds
Masters 55+:
For Time
8 Sets:
6 Toes to Bar
8 Dumbbell Bench Press
8 Russian Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 53/35lb, 24/16kg
Competitor:
For Time
8 Sets:
10 Toes to Bar
10 Dumbbell Bench Press
10 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
Goal: Sub 14:00. Every set unbroken, transitions under :10.
Hotel Gym / Travel:
For Time
8 Sets:
8 V-Ups or Toes to Target
8 Dumbbell Bench Press
8 Dual Dumbbell American Swings or Russian Swings
Rest :30 between sets
Dumbbells: Challenging load across all 8 sets
Big Class Option:
Every 2:00 x 8 Sets
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
*Starting Athletes on :40 second delay to allow 3 groups and use of the rig, dumbbells, and kettlebells