For time:
Run 1 Mile
26 Burpee Box Jumps (24″/20″)
26 Strict Pull-Ups
26 Thrusters (95/65 lbs)
26 Strict Knees To Elbows
26 Kettlebell Swings (24/16 kg)

*Scale up or down as appropriate.

For time:
Run 1 Mile
26 Burpee Box Jumps (24″/20″)
26 Strict Pull-Ups
26 Thrusters (95/65 lbs)
26 Strict Knees To Elbows
26 Kettlebell Swings (24/16 kg)

*Scale up or down as appropriate.

A. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 70-80%

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 85-95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

B. Deadlift
*Set 1 – 5 reps @ 65-70%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 75–80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
Rest 3 minutes between sets.

C. Complete as many rounds and reps as possible in 12 minutes of:
10 Overhead Walking Lunges (135/95 lbs)
4 Muscle-Ups

D. For completion:
400 Meter Farmer’s Walk

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.

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

Three sets of:
Row 3000 Meters @ 10 seconds slower than your 5k pace
Rest 3 minutes

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Barbell Rollouts x 8-10 reps @ 3020
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B. In teams of two, partners alternate rounds and complete 7 each of:
10 Kettlebell Swings
5 Strict Pull-Ups

A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

B. In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Chest-to-Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.

A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%

B. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps

Aim for three heavy work sets.

Goal is to be 3-5% heavier than October 10, 2016.

C. Four rounds for time of:
10 Deadlifts (245/175 lbs)
15 Toes to Bar

Rest exactly 3 minutes, and then . . .

Three rounds of:
10 Power Cleans (195/135 lbs)
20 Ring Dips

Rest exactly 3 minutes, and then . . .

Two rounds for time of:
10 Squat Cleans (145/105 lbs)
30 Push-Ups

D. Three sets of:
Dumbbell Skull Crushers x 20 reps
Dumbbell Tate Press x 20 reps
Dumbbell Floor Press x 20 reps
Rest as needed

*Perform the above as a complex laying on the floor.

“Lumberjack 20”
20 deadlifts
Run 400m
20 KB Swings (2 pood)
Run 400m
20 Overhead Squats (115 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45 lbs each)
Run 400m
Nov 16
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

“Lumberjack 20”
20 deadlifts
Run 400m
20 KB Swings (2 pood)
Run 400m
20 Overhead Squats (115 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45 lbs each)
Run 400m

“Lumberjack 20”
20 deadlifts
Run 400m
20 KB Swings (2 pood)
Run 400m
20 Overhead Squats (115 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45 lbs each)
Run 400m
Nov 16
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:
Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

B. For time:
Run 800 Meters
30 Barbell or Dumbbell Thrusters
Run 800 Meters

A. Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B. For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips

A. Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
*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.

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

*Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume.

C. Every 6 minutes, for 24 minutes (4 sets):
400 meter run
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Toes-to-Bar

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

Run 3 Miles @ 80% of your 1-Mile time trial pace

E.g., if your 1-mile PR was 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Rest Day

“Joshua”
5 rounds for time
400 meter run
30 Glute-ham sit-ups
15 Deadlifts with 250 pounds

“Joshua”
5 rounds for time
400 meter run
30 Glute-ham sit-ups
15 Deadlifts with 250 pounds

“Joshua”
5 rounds for time
400 meter run
30 Glute-ham sit-ups
15 Deadlifts with 250 pounds