FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

AIM

A. Every minute, on the minute, for 12 minutes, perform:
Clean x 2 reps
(build over the course of the 12 sets to today’s heavy double)

B. Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

SPORT

A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Six sets of:
Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean
Rest as needed
Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.

C. Every minute, on the minute, for 10 minutes:
Split Jerk x 1 rep @ 70-80%
(hold for 3 seconds in receiving position and ensure perfect footwork)

D. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy single

Optional Additional Conditioning Session
Five sets of:
Row 1000 meters @ 5km PR Pace
Rest 60 seconds

TEAM WOD

In teams of three, complete five rounds each for time of:
Row 500 Meters
25 Goblet Squats or Double-Kettlebell Front Squats
5 Wall Climbs
Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.

SPORT

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort.

A. Every minute, on the minute, for 10 minutes:
High Hang Snatch x 1 rep @ 70%

B. Five rounds for time of:
7 Snatches (155/105 lbs)
14 Box Jump-Overs (24″/20″)
21 Pull-Ups

C. 20 minutes of dedicated passive or static stretching

FITNESS & AIM

For time:
Row 1000 Meter
30 Pull-Ups
40 Burpees
50 Wall Ball Shots
800 Meter Run

SPORT

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort.

A. Three sets of:
Tall Jerks x 3 reps
Rest as needed

B. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85

C. Three sets of:
Back Squat x 8-10 reps @ 65-70%
Rest 3 minutes

D. Complete as many rounds and reps as possible in 12 minutes of:
1 Legless Rope Climb (15′)
10 Strict Handstand Push-Ups
20 Wall Ball Shots (30/20 lbs)

FITNESS

A. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1
Minute 2 – Alternating Lateral Lunges x 12-16 reps
Minute 3 – V-Ups x 15 reps

B. For time:
Run 800 Meters
40 Kettlebell Swings
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
30 Kettlebell Swings
20 Hand-Release Push-Ups
Run 200 Meters
20 Kettlebell Swings
10 Hand-Release Push-Ups

AIM

A. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Strict Handstand Push-Ups x Max Reps
Minute 2 – Alternating Pistols x 12-16 reps
Minute 3 – strict Toes to bar x 6-8 reps

B. For time:
Run 800 Meters
15 Deadlifts*
30 Hand-Release Push-Ups (successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

SPORT

Rest Day