“Nancy”
5 rounds for time:
400m run
15 Overhead Squats 95/65

“Nancy”
5 rounds for time:
400m run
15 Overhead Squats 95/65

“Nancy”
5 rounds for time:
400m run
15 Overhead Squats 95/65

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)

A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the three sets.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps

Build to a heavy-ish double.

Followed by…

Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

B. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 8 reps

Aim for three heavy work sets.

Goal is to be 3-5% heavier than October 3rd.

C. Two sets for times of:
40 Wall Ball Shots (30/20 lbs)
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 4 minutes

D. Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Pronated Wide-Grip Strict Pull-Ups x 10-12 reps
Rest as needed

A. Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings

A. Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/14 lbs)

A. Five sets of:
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed

B. Three sets of:
Box Bridge Handstand Push Ups to Deficit of your choice x Max Reps
Rest as needed

C. For time:
20/15 Muscle-Ups
30 Deadlifts (225/155 lbs)
40 Box Jump-Overs (24″/20″)
50 Wall Ball Shots (20/14 lbs)
60 Calorie Row
50 Wall Ball Shots (20/14 lbs)
40 Box Jump-Overs (24″/20″)
30 Deadlifts (225/155 lbs)
20/15 Muscle-Ups

D. 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.

“Jackie”
For time:
1000m row
50 Thruster 45/33
30 Pullups

“Jackie”
For time:
1000m row
50 Thruster 45/33
30 Pullups

“Jackie”
For time:
1000m row
50 Thruster 45/33
30 Pullups

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

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. Build to 85-90% of your 1-RM Clean & Jerk, and then…

Every minute, on the minute, for 6 minutes:
2-3 Clean & Jerks @ 85% of your 1-RM

If you completed the 10 reps at 85% in under 5 minutes last week, aim to perform 3 clean & jerks this week. If you were over 5 minutes last week, stick with two reps on the minute.

C. Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 5 reps @ 70-80% of 1-RM

D. Against a 6-minute running clock, perform the following:
50/35 Calories of Assault Bike
25 Chest-to-Bar Pull-Ups
Assault Bike for Max Calories

Rest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.

Optional Additional Conditioning Session
Six sets of:
Run 600 Meters @ 90% of your 1-Mile PR pace
Walk 200 Meters

This session is best performed 3-4 hours following today’s primary session.

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8-10 reps @ 3111
Rest 45 seconds

B. In teams of two, with only one partner working at a time, complete four sets each for time of:
Row 500 Meters
20 Wall Ball Shots

A. Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2- 3 minutes

B. Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

Rest Day