A. Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges

B. Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Floor Press x 6-8 reps
Minute 2 – Prone Plank x 30-45 seconds
Minute 3 – Band Pull-Aparts x 20 reps

C. For time:
40/30 Calories of Assault Bike or Rowing
30 Dumbbell Thrusters

A. Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B. Every 3 minutes, for 9 minutes (3 sets):
Dumbbell Floor Press x 6-8 reps

C. For time:
40/30 Calories of Assault Bike or Rowing
30 Thrusters (115/75 lbs)

A. Take 15 minutes to build to a heavy Clean & Jerk

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

B1. Complete as many rounds and reps as possible in two minutes of:
4 Muscle-Ups
8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

B2. Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/125 lbs)
8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

B3. Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar

Rest 3 minutes, and then…

B4. Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders

Rest 3 minutes, and then…REPEAT B1 through B4.

The “B” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)

C. Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed

A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 2111
Station 2 – Barbell Rollouts x 10-12 reps @ 3010

B. For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press
Rest 30 seconds
90 seconds of Rowing

A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.

B. For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing

Rest Day

A. Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Supine Med Ball Leg Curls x 10-12 reps @ 2110
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

B. For time:
Run 400 Meters
30 Russian Kettlebell Swings
Run 400 Meters
20 Russian Kettlebell Swings
Run 400 Meters
10 Russian Kettlebell Swings

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps

Build to today’s heavy-ish double.

B. For time:
Run 400 Meters
15 Power Cleans (155/105 lbs)
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans

A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. 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. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 85-90%
*Sets 9-10 = 1 rep @ 90+%

C. Three rounds for time of:
20 Calories of Rowing
15 Burpee Over Erg
10 Thrusters (155/105 lbs)

Rest 5 minutes, and then…

D. 60/40 Calories of Assault Bike
400 Meter Farmer’s Carry (24/16 kg Kettlebells)
60/40 Calories of Assault Bike

Go hard on the Assault Bike, but WALK with the kettlebells. We don’t care about the total time, just the two efforts on the assault bike.

A. Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, pistols, etc….

B. Complete as many rounds as possible in 20 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Alternate between supinated-grip and pronated-grip pull-ups every round.

A. Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….

B. “Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

A. Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk.

B. Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed

Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold.

C. Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets.

D. Every minute, on the minute, for 30 minutes:
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 30 Double Unders + 10 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees

A. Four sets of:
Romanian Deadlift x 6-8 reps @ 4111
Rest 90 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 90 seconds

B. For time:
Row 1000 Meters
60 Jumping Lunges or Alternating Reverse Lunges
30 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

A. Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Dumbbell Shoulder Press x 4-6 reps
(establish today’s 5-RM)
Rest 2 minutes

B. For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups

A. Take 10-15 minutes to build to today’s heavy Snatch

“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Squat Snatch (155/105 lbs)
Strict Handstand Push-Ups to 4″/2″ Deficit

C. 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.