A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 10 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1
B. Three rounds for time of:
Run 400 Meters
15 Dumbbell Push Presses
15 Burpees
A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90% (focus on perfect footwork and mechanics)
B. Three rounds for time of:
Run 400 Meters
15 Push Presses (135/95 lbs)
15 Burpees Over the Barbell
A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
*Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
followed by…
One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)
B. Every 3 minutes, for 18 Minutes (6 sets) of:
Split Jerk x 2 reps @ 80+%
Build in weight over the six sets, and use blocks if possible.
C. One set of:
Push Press x Max Reps @ 75%
D. Complete as many rounds and reps as possible in 12 minutes of:
9 Power Cleans (185/125 lbs)
6 Front Squats (185/125 lbs)
3 Push Press (185/125 lbs)
E. For efficiency:
50 Hand Plank Cross Knee to Elbow
25 Hanging Knees-to-Chest @ 2011
50 Elbow Jacks
40 Hand Plank Cross Knee to Elbow
20 Hanging Knees-to-Chest @ 2011
40 Elbow Jacks
30 Hand Plank Cross Knee to Elbow
15 Hanging Knees-to-Chest @ 2011
30 Elbow Jacks
Optional Additional Conditioning Session
Five sets of:
Row 1000 meters @ 2 seconds faster than your 5km PR Pace
Rest 60 seconds