FITNESS

A. Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds

B. Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots

AIM

A. Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets

B. Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)

SPORT

Rest Day

FITNESS

A. Every minute, on the minute, for 15 minutes:
Minute 1 – 40 seconds of Jump Rope Technique Work
Minute 2 – 6-8 Strict L-Seated Pull-Ups, Strict Pull-Ups, Assisted stict Pull-Ups or Ring Rows
Minute 3 – 3-4 Wall Climbs

B. Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings
Rest 3 minutes between sets

AIM

A. Every minute, on the minute, for 20 minutes:
Minute 1 – Russian Kettlebell Swings x 10 reps
Minute 2 – Tempo Push-Ups x 10 reps @ 1111
Minute 3 – Alternating Reverse Lunges with KBs x 10 reps @ 2011
Minute 4 – Supine Ring Rows x 10 reps @ 1111

B. For time:
10 Burpees
20 Russian Kettlebell Swings
9 Burpees
18 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
…and so on down to…
1 Burpee
2 Russian Kettlebell Swings

SPORT

A. Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean

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:
80% 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. Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
*Note rounds and reps for both sets separately.

D. Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
*Rest as needed

FITNESS

A. Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps

B. For max reps/calories:
2 Minutes of Row or Assault Bike (for calories)
2 Minutes of Strict Pull-Ups
2 Minutes of Push-Ups
2 Minutes of Air Squats

AIM

A. Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

B. Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs

SPORT

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
Minute 3 – Unbroken Double-Unders x 30-40 reps

B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C. Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 70-75%
Rest 2 minutes between sets.
*Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D. Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters
*Note times for each set, and any modifications

FITNESS & AIM

A. Four sets of:
Front-Foot Elevated split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds

B. Four sets for max reps against a 3-minute running clock of:
Run 300 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes

SPORT

A. Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
*Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

C. Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D. Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds