“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A. Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B. Two sets for times of:
15 Burpees
400 Meter Run
Rest 2 minutes

A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

B. Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)

A. For time:
20 Muscle-Ups

B. Complete rounds of 27, 21, 15 and 9 reps for time of:
Calories of Rowing
Wall Ball Shot (30/20 lbs)

Rest until the running clock reaches 15:00, and then…

For time:
21 Dumbbell Snatches (75/55 lbs)
100 Double Unders
15 Dumbbell Snatches (75/55 lbs)
80 Double Unders
9 Dumbbell Snatches (75/55 lbs)
60 Double Unders

Rest until the running clock reaches 30:00, and then…

Three rounds for time of:
20 Toes to Bar
20 Deadlifts (225/155 lbs)

C. Every minute, on the minute, for 12 minutes:
Odd Minutes – L-Seated Dumbbell Press x 8-10 reps
Even Minutes – 45 Second Dumbbell Hold
(hold the DB in a claw grip by the head of the DB by your side)

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-Ups
10 Goblet Squats
15 Kettlebell Swings
200 Meter Run

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-Ups
10 Goblet Squats
15 Kettlebell Swings
200 Meter Run

A. Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + Overhead Squat

Build in load over the five sets.

B. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

C. Four sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets

D. Three sets for times of:
20 Bar Facing Burpees
15 Thrusters (155/105 lbs)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 3 minutes

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Twelve sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace

Bulger
10 rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Bulger
10 rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Bulger
10 rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

A. Four sets of:
Front Squat x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. In teams of two, alternate every 20 calories, and Row for as many calories as possible in 10 minutes.

A. Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs

A. Take 15 minutes to build to a 2-RM Overhead Squat

B. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C. Four rounds for time of:
Run 400 Meters
20 Kettlebell Swings (32/24 kg)
20 Chest-to-Bar Pull-Ups

D. Two sets for times of:
100-Foot Hand-Over-Hand Rope Pull
immediately followed by…
200-Foot Sandbag Carry
Rest as needed

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Turkish Get-Ups x 2 reps each arm
Minutes 3-4, 9-10 & 15-16: Alternating Pistols x 12-20 reps
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B. Against a two-minute running clock, complete as many reps as possible of:
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump-Overs
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B. Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

Rest Day