A. Three sets of:

Strict Dumbbell Press x 8-10 reps @ 2011

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

B. Complete as many rounds and reps as possible in 20 minutes of:

6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

12 Kettlebell Swings

12 Box Jump-Overs

A. Take 15 minutes to build to today’s 1-RM Push Press

B. Complete as many rounds and reps as possible in 20 minutes of:

6 Strict Handstand Push-Ups

12 Kettlebell Swings (24/16 kg)

30 Double-Unders

A. Every 2 minutes, for 8 minutes (4 sets):

Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B. Every 2 minutes, for 6 minutes (3 sets):

Halting Snatch Deadlift + 2 Snatch Pulls @ 90-95% of 1-RM Snatch

C. Every 30 seconds, for 6 minutes (12 sets):

Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.

D. Four sets of:

Jumping Lunges with Barbell x 20 reps

(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)

Rest 45 seconds

Strict Weighted Pull-Ups x 6-8 reps

Rest 45 seconds

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Strict Pull-Ups

20 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Strict Pull-Ups

20 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

A. Five sets of:

Hang Clean + Clean

Rest as needed

B. Back Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 2 reps @ 90%

*Set 7 – 7 reps @ 75%

*Set 8 – 7 reps @ 75%

*Set 9 – 7 reps @ 75%

*Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets.

C. “Ryan”

Five rounds for time of:

7 Muscle-Ups

21 Burpees to Target 12″ Above your Standing Reach

Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters

15 Kettlebell Swings

10 Dumbbell Push Press

Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters

5 Power Cleans (155/105 lbs)

10 Shoulder to Overhead (155/105 lbs)

A. Six sets of:

Hang Snatch + Snatch + 2 Overhead Squats

Rest as needed

Build to today’s heaviest set.

B. Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 10 reps @ 65-70%

Rest 2 minutes between sets.

*Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C. Complete as many rounds as possible in 6 minutes:

10 Burpee Box Jump-Overs (24″/20″)

15 Strict Handstand Push-Ups

20 Toes-to-Bar

25 Wall Ball Shots (30/20 lbs)

30 Double-Unders

Rest 4 minutes, and then repeat one more time.

D. 10 Tuck to V-Up Complexes

followed by…

100 Hollow Body Bounces

followed by…

Three sets of:

L-Sit Flutter Kicks on Kettlebells x 15-30 seconds

Rest as needed

Optional Additional Conditioning Session

(If possible, do this session a few hours before or after your primary training session.)

Twenty sets of:

Row 250 meters @ 2000 meter PR pace.

Rest 30 seconds

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

Minute 1 – Supine Ring Rows x 8 reps @ 2111

Minute 2 – L-Seated DB Press x 8 reps @ 2011

Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B. Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings

Minute 2 – 8 Burpee Box Jump-Overs

Minute 3 – 10 Toes to Bar

A. “Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups

Rest 60 seconds

2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible)

B. Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings (32/24 kg)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar

Rest Day

FITNESS EXPRESS

For time:

Run 800 Meters

15 Strict Pull-Ups

40 Walking Lunges with Kettlebells (heavy)

15 Strict Pull-Ups

Run 800 Meters

FITNESS

A. Four sets of:

Front Squat x 6 reps @ 2011

Rest 45 seconds

Turkish Get-Ups x 2 each arm

Rest 45 seconds

Hollow Hold or Rock x 60 seconds

Rest 45 seconds

B. For time:

Run 800 Meters

15 Strict Pull-Ups

40 Walking Lunges with Kettlebells (heavy)

15 Strict Pull-Ups

Run 800 Meters

A. Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 5 reps @ as heavy as possible

Rest 2 minutes between sets.

B. For time:

Run 800 Meters

30 Pull-Ups

30 Front Squats (175/115 lbs)

30 Pull-Ups

Run 800 Meters

A. Accumulate 15-20 Freestanding Kick-Ups to Handstand

(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)

followed by…

Three sets of:

60-75 seconds of Nose-to-Wall Split Handstand Hold

Rest 60-90 seconds

B. Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 70%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

C. Three sets, not for time, of:

Banded Good Mornings x 8 reps @ 30X1

Rest 45 seconds

Supine Ring Row x 8 reps @ 2111

Rest 45 seconds

Weighted GHD Hip Extensions x 8 reps @ 2012

Rest 45 seconds

D. “Jackie” For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups