Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets, and complete a total of 5 sets.

Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets, and complete a total of 5 sets.

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds
Minute 2 – 6-8 Rocking Box Bridges (slow and controlled)
Minute 3 – Handstand Walk x 10-15 Meters

B. Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 2 reps

Build to today’s heavy double.

Then. . .

One set of:
Back Squat x Max reps @ 80% of 1-RM

*Goal is to beat last weeks effort.

C. Every 5 minutes, for 20 minutes (4 sets):
30/25 Calories of Rowing
150-Foot Sandbag Carry (bear hug only, as heavy as possible)
10 Strict Handstand Push-Ups to 6″/4″ Deficit

*Males should aim to carry 180+ lbs, females should aim to carry 120+ lbs. If you do not have access to a heavy sandbag then perform 24/16kg kettlebell front racked walking lunge steps for 20 reps.

D. Three sets of:
L-Sit Flutter Kicks (with locked knees) x max time/reps
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets

Optional Additional Conditioning Session
10 minutes of Assault Bike @ 60%

Followed by…

Thirty two sets of:
30 seconds of Assault Bike
Rest 30 seconds

FITNESS EXPRESS

3 Rounds For Time:

Run 800m

50 Air Squats

FITNESS

A. Five sets of:

Back Squat x 10 reps @ 30X0

Rest 30 seconds

Single-Arm Dumbbell Rows x 10 reps each arm @ 2111

Rest 30 seconds

Heavy Kettlebell Swings x 10 reps

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 20X1

Rest 2 minutes

B. 2 Rounds For Time:

Run 800m

50 Air Squats

A. Five sets of:

Back Squat x 10 reps @ 30X0

Rest 30 seconds

Single-Arm Dumbbell Rows x 10 reps each arm @ 2111

Rest 30 seconds

Heavy Kettlebell Swings x 10 reps

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 20X1

Rest 2 minutes

B. 2 Rounds For Time:

Run 800m

50 Air Squats

A. Take 20 minutes to build to today’s heavy…

Power Snatch + Overhead Squat

followed by…

Three sets of:

Snatch x 2 reps @ 90% of today’s complex

Rest as needed

followed by…

Three sets of:

Snatch x 1 rep @ 90% of today’s complex

Rest as needed

B. For time:

Complete as many reps as possible in 6 minutes of:

Squat Snatch (185/135 lbs)

Rest until the clock reaches 10:00, and then…

C. Complete rounds of 12, 9 and 6 reps of:

Power Clean (225/155 lbs)

Muscle-Ups

A. Three sets of:

Turkish Get-Ups x 2 reps each arm

Rest 30 seconds

Goblet Squats x 8-10 reps @ 31X1

Rest 30 seconds

Kettle-bell Swings x 20 reps

Rest 30 seconds

V-Ups x 15-20 reps

Rest 30 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:

14 Wall Ball Shots

100 Meter Run

A. Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots

A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

B. Every 2 minutes, for 16 Minutes (8 sets) of:
Split Jerk x 1 rep @ 90+%

C. For time:
Run 1 Mile

immediately followed by…

Four rounds for time of:
10 Strict Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
40-Feet of Walking Lunges with KBs (24/16 kg)

Please note two seperate times. First time is 1-Mile run, second time is final time to complete both portions.

D. Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

followed by…

Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds

Optional Additional Conditioning Session
Three sets of:
Row 2000 meters @ 5km PR Pace
Rest 90 seconds

A. Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Dumbbell Bench Press x 12-15 reps @ 2011

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Kettlebell Swings

9 Dumbbell Man-Makers (push-up, row right, row left, power clean, push press)

6 Toes to Bar

A. Every 2 minutes, for 16 minutes (8 sets):

3-Position Clean (high hang, mid-thigh, and then from the floor)

B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

*Every time the barbell hits the floor, perform 5 Push-Ups (Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 (these should be slow and controlled)

Minute 2 – Handstand Hold x 30-45 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 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 2 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Sets 5-8 – 1 rep @ 90-95%

C. For time:

30 Calories of Assault Bike

3 Legless Rope Climbs

21 Front Squats (135/95 lbs)

20 Calories of Assault Bike

2 Legless Rope Climbs

15 Front Squats (135/95 lbs)

10 Calories of Assault Bike

1 Legless Rope Climb

9 Front Squats (135/95 lbs)

D. One set of:

300 Meter Sandbag Carry (80-120 lbs) (no stopping)

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips

12 Push-Ups

16 Air Squats

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips

12 Push-Ups

16 Air Squats

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)

A. Build to today’s heavy…

Clean & Jerk x 3 reps

Drop back down to 65%, and then…

Build to today’s heavy…

Clean & Jerk x 2 reps

*Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B. Three rounds for time of:

30 Squat Cleans (115/75 lbs)

30 Chest-to-Bar Pull-Ups

800 Meter Run

*30-minute time cap

C. 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