FITNESS & SPORT

With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run

SPORT

A. Three sets, not for time, of:
Bar Muscle Ups x 3-6 reps
Freestanding Handstand Hold x 30 seconds (use assistance if needed)
Double Unders x 30-40 reps

B. Three rounds for time of:
10 Power Snatches (135/95 lbs)
20 Box Jumps (30″/24″)
Rest exactly 5 minutes, and then…

C. Three rounds for time of:
15 Push Presses (135/95 lbs)
15 Toes to Bar
Rest exactly 5 minutes, and then…

D. For time:
Row 400 Meters
20 Burpees Over the Erg
Row 300 Meters

E. Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 10 GHD Sit-Ups
Minute 3 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

Optional Additional Conditioning Session
A. 800 Meter Warm-Up Run

B. Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

C. For time:
Run 1600 Meters

D. 800 Meter Warm-Down Run

FITNESS & AIM

A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds

B. Two rounds for time of:
Row 500 Meters
20 Hand-Release Push-Ups
30 Kettlebell Swings (24/16 kg)
Run 400 Meters

SPORT

A. Every minute, on the minute, for 10 minutes:
Jerk x 2 reps @ 70-85%
Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

B. Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
4 Power Cleans @ 70% of 1-RM Clean & Jerk
4 Front Squats
4 Shoulder to Overhead
Finish each set as quickly as possible and note times for each.

C. Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
Set a clock…this should not take more than 30 minutes.

D. Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpees

FITNESS

A. Four sets of:
Strict Supinated-Grip Pull-Ups x 6-8 reps @ 3111
(add load or use assistance as necessary in order to maintain tempo and rep scheme)
Rest 60 seconds
Goblet Squat x 5 reps @ 3311
Rest 60 seconds

B. Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Ball Shots (20/12 lbs.)
Then rest exactly 5 minutes, before completing . . .
As many rounds as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

AIM

A. Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/12 lbs.)
Then rest exactly 5 minutes, before completing . . .
As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

SPORT

Rest Day

FITNESS

A. Four sets of:
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 45 seconds

B. Five rounds for time of:
Push-Press x 10 reps
Lateral Barbell Jump Overs x 20 reps

AIM

A. Every 2 minutes, for 16 minutes (8 sets) of:
Shoulder Press x 2-3 reps @ 20X1
Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.

B. Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps

SPORT

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

B. Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
Minute 3 – 12 Push Press (115/75 lbs)

C. Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed