A. Four sets of:
Heavy Goblet Squats x 10-12 reps @ 21X1
(use a DB or KB, load so that it’s a challenge to make all of the reps)
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
Rest 60 seconds
Stationary or Ring Dips x 12-15 reps @ 2011
Rest 60 seconds

B. Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – 45 seconds of Alternating Reverse Lunges with DBs
Minute 2 – 45 seconds of Side Plank (Left)
Minute 3 – 45 seconds of L-Seated DB Press (light enough to achieve 8+ reps each set)
Minute 4 – 45 seconds of Side Plank (Right)
Minute 5 – 45 seconds of Hollow Rocks or Hold

A. Take 10 minutes to build to a heavy-ish Front Squat, and then…

Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1

B. Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings

A. Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps

Build over the course of the four sets, but focus more on speed and stability than load used.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep

Build to today’s heavy.

B. Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets

Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.

C. Eight sets of:
Strict Overhead Press x 3-4 reps
(complete all sets with between 80-90% of your 1-RM)
Rest 90-120 seconds

Followed by…

One set of:
Strict Overhead Press x 10 reps @ 70+% of 1-RM

D. Three rounds for time of:
10 Snatches (135/95 lbs)
20 Box Jumps (24″/20″)

Rest 3 minutes, and then…

Three rounds for time of:
15 Thrusters (135/95 lbs)
20 Toes-to-Bar

E. Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest as needed
Banded Pull-Aparts x 30-40 reps
Rest as needed

A. Four sets of:
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Kettlebell Swing x 15-20 reps
Rest 45 seconds

B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
Dumbbell Man-Makers x 5 reps
(push-up, row left, row right, power clean, push press)

A. Take 20 minutes to build to today’s heavy Push Press

B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (135/95 lbs)
6 Push Presses (135/95 lbs)
9 Push-Ups

Rest Day

“Michael”
3 rounds for time
800 meter run
50 Back Extensions
50 sit-ups

“Michael”
3 rounds for time
800 meter run
50 Back Extensions
50 sit-ups

“Michael”
3 rounds for time
800 meter run
50 Back Extensions
50 sit-ups

“Rabbit’s Delight”

In teams of two, complete as many reps of the following movements as you can in the time it takes your partner to sprint 400 meters. One partner will be running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, repeat the cycle until each partner has completed four 400 meter sprints and completed all four of the movements.

Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

“Rabbit’s Delight”

In teams of two, complete as many reps of the following movements as you can in the time it takes your partner to sprint 400 meters. One partner will be running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, repeat the cycle until each partner has completed four 400 meter sprints and completed all four of the movements.

Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

A. Ten sets of:
2 Unbroken Muscle-Ups

Focus on consistent elevation of the entire body – even through the catch phase, and maximum speed from the bottom of the swing to the top of the dip. Rest as needed to ensure that the focus is on good quality movement and a lot of speed.

B. For time:
Run 1600 meters
21 Deadlifts (275/185 lbs)
21 Bar-Facing Burpees
Run 1200 meters
15 Deadlifts (275/185 lbs)
15 Bar-Facing Burpees
Run 800 meters
9 Deadlifts (275/185lb.)
9 Bar Facing Burpees

C. Every minute, on the minute, for 16 minutes:
Minute 1 – 45 Second Dumbbell Hold
(hold the DB in a claw grip by the head of the DB by your side)
Minute 2 – 12-15 GHD Sit-Ups
Minute 3 – 30 second Chin Over Bar Hold (Pronated Grip)
Minute 4: Rest

A. Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

B. Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.

A. Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

B. Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.

A. Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%

B. Take 20 minutes to build to a 5-RM Tempo Back Squat @ 32X1

Goal should be more than 80% of your 1-RM.

C. Every 8 minutes, for 24 minutes (3 sets), perform the following for times:
Row 500 Meters
15 Hang Squat Cleans (135/95 lbs)
20 Chest-to-Bar Pull-Ups

These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again. Note times for each set, but I want to see full effort for each of the four sets.

Optional Additional Conditioning Session
Run 3 Miles @ 80% of your 1-Mile time trial pace
(E.g., if your 1-mile PR was 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.)

This session is best performed 3-4 hours prior to or following today’s primary session.