“Nicole”
AMRAP in 20:
Run 400m
Max rep pullups
+
“Annie”
50,40,30, 20, 10 rep rounds of:
Double Unders
Sit-ups
“Nicole”
AMRAP in 20:
Run 400m
Max rep pullups
+
“Annie”
50,40,30, 20, 10 rep rounds of:
Double Unders
Sit-ups
“Nicole”
AMRAP in 20:
Run 400m
Max rep pullups
+
“Annie”
50,40,30, 20, 10 rep rounds of:
Double Unders
Sit-ups
A. Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm
Rest 45 seconds
Mountain Climbers x 30 reps
Rest 45 seconds
B. Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell)
Rest 2 minutes between sets, and complete a total of four sets
A. Take 15-20 minutes to build to today’s heavy Jerk
B. Against a 2-minute running clock, complete:
25/15 Calories of Assault Bike or Rowing
115/75 lb Push Press x max reps
Rest 2 minutes between sets, and complete a total of four sets.
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (1 sets):
Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
B. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 2 reps
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. Stop as soon as you determine that you’ve reached that load.
C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 3 reps @ 2-4% heavier than last week
Station 2 – 8 Burpees to Rings + 6 Toes-to-Rings + 4 Muscle-Ups
D. For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
Optional Additional Conditioning Session
Four sets of:
Row 2000 meter @ 10 seconds slower than your 5k Pace
Rest 2 minutes
This session is best performed 3-4 hours prior to or following today’s primary session.
A. Three sets of:
Bulgarian Goat Bag Swings x 10-12 reps @ 30X1
Rest 60 seconds
Side Plank Left x 45-60 seconds
Rest 30 seconds
Side Plank Right x 45-60 seconds
Rest 30 seconds
B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 12 Walking Lunges with Heavy Kettlebells
Minute 2 – Run 200 Meters
Minute 3 – 20 V-Ups
Minute 4 – Run 200 Meters
A. Take 15 minutes to build to today’s “heavy-ish” Power Clean
and then…
B. Every minute, on the minute, for 24 minutes (12 sets of each):
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 200 Meters
Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.
Rest Day
“Nancy”
5 rounds for time:
400m run
15 Overhead Squats 95/65
“Nancy”
5 rounds for time:
400m run
15 Overhead Squats 95/65
“Nancy”
5 rounds for time:
400m run
15 Overhead Squats 95/65
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Build over the course of the three sets.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Build to a heavy-ish double.
Followed by…
Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets
Build to a load that is heavy, but allows you to maintain mechanics.
B. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 8 reps
Aim for three heavy work sets.
Goal is to be 3-5% heavier than October 3rd.
C. Two sets for times of:
40 Wall Ball Shots (30/20 lbs)
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 4 minutes
D. Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Pronated Wide-Grip Strict Pull-Ups x 10-12 reps
Rest as needed