Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
12 Burpees
12 Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
12 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
12 Strict Handstand Push-Ups
Rest Day
A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)
B. Two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings
60 Goblet Squats
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1 (rest 10 seconds between singles) Build over the course of the 10 sets, the last three sets should be extremely challenging.
B. Two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
A. Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders
B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
C. Four sets, not for time, of:
Death March x 20 reps
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
A. Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds
B. Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers (each switch of feet is one rep)
Rest 4 minutes, and when the running clock reaches 8:00…
C. Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees
A. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
B. Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 8:00…
C. Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees
A. Every minute, on the minute, for 12 minutes:
Minute 1: Kipping Handstand Push-Up x 12-14 reps (working on movement efficiency – make these as effortless as possible)
Minute 2: Alternating Pistols x 16 reps (8 each leg)
Minute 3: Toes-to-Bar x 10-12 reps
B. Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
C. Three rounds for time of:
20/15 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
D. Four sets of:
45 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Strict Pronated-Grip Pull-Ups
Rest 60 seconds
45 seconds of Strict Stationary Dips
Rest 60 seconds
Optional Additional Conditioning Work Twenty sets of:
Row 250 meters @ 2000 meter PR pace – 2 seconds.
Rest 30 seconds
A. Three sets of:
Back Squat x 10 reps @ 31×1
Rest 90 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 90 seconds
B. In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry
10/5 Calories of Assault Bike
50-Foot Walking Lunges with KB Farmer’s Carry
*Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%
Immediately followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
B. In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry (24/16 kg KBs)
50 Double-Unders
50-Foot Walking Lunges with KB Farmer’s Carry
*Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.
A. Five sets of:
Front Squat with a Pause x 4-5 reps @ 4111
Rest 3 minutes
B. Every 3 minutes, for 24 minutes:
Power Clean Push-Jerk Barbell Cycling
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 5 reps @ 60%
*Set 3 – 5 reps @ 60%
*Set 4 – 5 reps @ 60%
*Set 5 – 3 reps @ 65%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 70%
*Set 8 – 1 rep @ 80%
*For these sets, the goal is to keep the barbell in your hands and complete the reps effeciently and unbroken.
C. Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs)
7 Bar Muscle-Ups
5 Squat Cleans (225/155 lbs)
D. Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Banded March x 2 minutes
Rest 30 seconds
A. Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Reverse Snow Angels x 20-25 reps (slow and controlled)
Station 3 – Russian Kettlebell Swings x 20 reps
Station 4 – Side Plank x 45 seconds each side
B. Complete as many rounds and reps as possible in 12 minutes of:
9/6 Calories of Assault Bike
12 Push-Ups
18 V-Ups
A. Take 20-25 minutes to build to today’s 2-RM Bench Press
B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
A. Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes
B. Every 3 minutes, for 21 minutes:
Ground to Overhead Barbell Cycling
*Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk
*Set 2 – 8 reps @ 55%
*Set 3 – 8 reps @ 55%
*Set 4 – 5 reps @ 60%
*Set 5 – 2 reps @ 65%
*Set 6 – 2 reps @ 65%
*Set 7 – 1 rep @ 70%
For these sets, the goal is to keep the barbell in your hands and complete the reps effeciently and unbroken.
C. For time:
60 Wall Ball Shots (20/14 lbs)
30 Calorie Row
15/10 Muscle-Ups
Rest until the running clock reaches 10:00, and then repeat once more.
D. Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Banded March x 2 minutes
Rest 30 seconds