FITNESS

A. Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Alternating Lateral Lunge x 12 reps

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 Jumping Lunges

AIM

A. Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
*Goal is to establish perfect footwork and mechanics.

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Alternating Overhead Reverse Lunges (135/95 lbs)
12 Ring Dips

SPORT

A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B. Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk
*Build to today’s heaviest set.

C. Complete as many rounds and reps as possible in 17 minutes:
50 Calorie Row
50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
50 Shoulder to Overhead (115/85 lbs)
50 Box Jumps (24″/20″)

D. Three sets of:
Sumo-Semi-Stiff Leg Deadlifts x 8 reps
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed

Optional Additional Conditioning Session
Hike for 40-60 minutes – steep terrain if possible

FITNESS & AIM

A. Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
12 Strict Pull-Ups
*Note times for each set, and add them for total working time.

B. Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

SPORT

Rest Day

CrossFit OIB Bootcamp @ 7am! Check it out!

FITNESS & AIM

A. Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 – Supine Ring Row x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

B. Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

SPORT

A. Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale,
inhale, brace and descend – if you take longer than that your set is
over)

C. Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (20/14 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes

D. Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
20 Banded Knee Raises (Figure 4 Pose)
Rest as needed

FITNESS & AIM

A. Four sets of:
Good Mornings x 6 reps @ 3011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

B. Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats
*Complete each set as quickly as possible and note times for each.

SPORT

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps

B. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
*Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C. Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.

D. Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 Strict Handstand Push-Ups
Run 400 Meters
*These are strict handstand push-ups, do not revert to kipping. If you cannot finish the set within 6 minutes, reduce the number of reps or distances of the row or run.

FITNESS & AIM

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14:
Close Grip Supinated Chin-Ups @20X2 x 2-5 reps OR Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

Minutes 3-4, 9-10 & 15-16:
Wall Walks x 3 reps OR Handstand Walk x 10 meters

Minutes 5-6, 11-12 & 17-18:
45-60 seconds of FLR on Rings OR L-Sit or L-Sit Progression with Boxes

B. Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
*Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

SPORT

A. Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.

B. Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday

D. Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)
10 Bent Over Double Arm Kettlebell Rows

OPTIONAL Additional Conditioning Session
For 30 minutes:
Run 400 Meters @ 75% of your best 400
Run 400 Meters @ 50% of your best 400
Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.