Three rounds for time of:
400 meter run
10 Ground to Overhead (135/95 lbs)
20 Toes to Bar
30 Wall Ball Shots (30/20 lbs to 10′ Target)
Three rounds for time of:
400 meter run
10 Ground to Overhead (135/95 lbs)
20 Toes to Bar
30 Wall Ball Shots (30/20 lbs to 10′ Target)
Three rounds for time of:
400 meter run
10 Ground to Overhead (135/95 lbs)
20 Toes to Bar
30 Wall Ball Shots (30/20 lbs to 10′ Target)
A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds
B. Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings
Push-Ups
A. Take 20 minutes to build to today’s 1-RM Power Clean
B. Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups
A. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 75-85%
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 90-95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps @ 95-105%
B. Deadlift
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.
Make all sets heavy, but achievable.
C. Complete as many rounds and reps as possible in 10 minutes of:
6 Front Squats (225/155 lbs – taken from the floor)
30 Double Unders
D. Two rounds of:
200 meter Farmer’s Carry
200 meter Sandbag Carry (Bear Hug)
*Load based on what you can complete with no more than one drop per round per movement.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Two sets of:
Row 4000 meter @ 10 seconds slower than your 5k PR pace per 500 meters
Rest 4 minutes
Join Coach k tomorrow at 9:15am for a HIIT class!
A. Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Overhead Walking Lunge x 20 steps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Every minute, on the minute, for 15 minutes:
1st min – Row 200/150 Meters
2nd min – Wall Climb x 2-4 reps
3rd min – Run 100 Meters
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.
B. Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps
Rest Day
Whitten
5 rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14
Whitten
5 rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14
Whitten
5 rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14
A. Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes
All four sets should be heavy, working sets.
B. Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Mountain Climbers
10 Push-Ups
A. Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes
All four sets should be heavy, working sets.
B. Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips
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 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
B. Build to 85-90% of your 1-RM Snatch, and then…
For time:
10 Snatches @ 85% of your 1-RM
*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.
C. Three sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets
D. Complete rounds of 40, 30 and 20 cals/reps for time of:
Rowing (for calories)
Burpees Over the Erg
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Three sets of:
Run 800 Meters @ 1-Mile PR pace
Run 400 Meters @ 60%
Rest 5-6 minutes