A. Every 5 minutes, for 30 minutes (6 sets):

Row 500 Meters

5 Thrusters (115/75 lbs)

10 Burpees Over the Barbell

B. Five sets of:

45 seconds of Front-Leaning Rest on Rings

Rest 15 seconds

45 seconds of Front-Leaning Rest

Rest 75 seconds

A. Every 5 minutes, for 30 minutes (6 sets):

Row 500 Meters

5 Thrusters (115/75 lbs)

10 Burpees Over the Barbell

B. Five sets of:

45 seconds of Front-Leaning Rest on Rings

Rest 15 seconds

45 seconds of Face-Up Chinese Planks

Rest 75 seconds

A. Every 2 minutes, for 24 minutes (12 sets):

Snatch x 1 rep Loading per set (by %):

60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+

B. Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep Loading per set (by %):

60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+

C. For time:

50/40 Calories of Assault Bike

12 Muscle-Ups

40/30 Calories of Assault Bike

9 Muscle-Ups

30/20 Calories of Assault Bike

6 Muscle-Ups

D. Three sets of:

Single-Arm Dumbbell Row x 6-8 reps

Rest as needed

L-Seated Dumbbell Z-Press x 6-8 reps

Rest as needed

A. Every minute, on the minute, for 15 minutes:

Minute 1 – Handstand Wall Walk x 2-3 reps

Minute 2 – Supine Ring Rows x 10 reps @ 2011

Minute 3 – Ring Dips x 10-12 reps @ 2011

B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

15 Calories of Assault Bike or Rowing

15 Kettlebell Swings

*As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.

A. Take 15 minutes to build to a new 1-RM Push Press

B. “Helen”

Three Rounds for Time:

Run 400 Meters

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

FITNESS EXPRESS

For time:

Run 800 Meters

immediately followed by…

Five rounds of:

12 Push-Ups

12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

FITNESS

A. Three rounds of:

Back Squat x 10 reps @ 3011

Rest 60 seconds

Dumbbell Bench Press x 10 reps @ 2011

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

*Increase loads from those used on May 23, 2016.

B. For time:

Run 800 Meters

immediately followed by…

Five rounds of:

12 Push-Ups

12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

A. Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

Rest 2 minutes between sets.

B. For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

8 Ring Dips

10 Toes to Bar

12 Box Jump-Overs

immediately followed by…

Run 800 Meters

A. Take 15-20 minutes to build to today’s 1-RM Box Squat

B. Three sets of:

Tempo Back Squat x 5 reps @ 42X1

(use approximately 65-70% of your 1-RM)

Rest 2-3 minutes

C. Ten rounds for time of:

4 Muscle-Ups

8 Strict Handstand Push-Ups

16 Kettlebell Swings (32/24 kg)

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

Minute 1 – Ab Roll Outs x 8-10 reps

Minute 2 – Hollow Body Hold x 30 seconds

Minute 3 – Roll to Pistol x 12 reps

A. Every 3 minutes, for 15 minutes (5 sets):

Seated Shoulder Press x 6-8 reps @ 2111

Use the time between sets to stretch calves and hip flexors.

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Strict Handstand Push-Ups

10 Strict Pull-Ups

20 Russian Kettlebell Swings

A. Every 3 minutes, for 15 minutes (5 sets):

Seated Shoulder Press x 6-8 reps @ 2111

Use the time between sets to stretch calves and hip flexors.

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Strict Handstand Push-Ups

10 Strict Pull-Ups

20 Russian Kettlebell Swings

A. Take 20 minutes to build to a 1-RM Power Clean + Push Press B. For time:

Row 1000 Meters

15 Power Cleans (185/135 lbs)

150 Double-Unders

Rest 8 minutes, and then…

C. For time:

Row 1000 Meters

30 Power Cleans (135/95 lbs)

150 Double-Unders

D. Three sets of:

Glute-Ham Raises x 6-8 reps

Rest as needed

GHD Sit-Ups x 15-20 reps

Rest as needed

A. Three sets of:

Single-Leg Deadlift x 6-8 reps each leg @ 3011

Rest 30 seconds between legs, rest 60 seconds after

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 60 seconds

Supine Ring Row x 10-12 reps @ 2111 (get as horizontal as possible)

Rest 60 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:

Run 200 Meters

10 Alternating Single-Arm DB Snatches

20 Jumping Lunges

A. Every 90 seconds, for 15 minutes (10 sets):

Snatch x 1 rep @ 80-95%

Build over the course of the 10 sets.

B. Five rounds for time of:

5 Power Snatches (115/75 lbs)

10 Overhead Walking Lunges (115/75 lbs)

30 Double-Unders

“Murph” For time:

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile

*If possible, use 20/14 lb weight vest or body armor. Doing this as a chipper is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs.