A. Four sets of:
Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds
B. Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds
A. Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.
B. Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds
A. Every minute, on the minute, for 15 minutes:
Snatch x 2 reps (reset before each rep)
Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more
B. Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.
C. Three rounds for time:
10 Thrusters (135/95 lbs)
10 Box Jumps (30″/24″)
Rest 2 minutes, and then…
For time:
Row 500 Meters
50 Pull-Ups
D. Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds
*Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
*Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
Optional Additional Conditioning Session
Three rounds for time of:
100 Calories of Assault Bike or Rowing
Run 800 Meters