Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Jumping Lunges
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps
10 Push Press

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

Rest Day

“Helen”
3 rounds for time of:
400m run
21 KBS
12 Pull-ups

“Helen”
3 rounds for time of:
400m run
21 KBS
12 Pull-ups

“Helen”
3 rounds for time of:
400m run
21 KBS
12 Pull-ups

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
100 Meter Run

A. Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

A. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps

Build to today’s heavy double, and then…

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

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps

B. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 4 reps

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. Stop as soon as you determine that you’ve reached that load.

C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 6 reps @ 2-4% heavier than last week
Station 2 – 30 seconds of Double-Unders for max reps

D. Two rounds of:
200 meter Farmer’s Carry
200 meter Sandbag Carry (Bear Hug)

*Load based on what you can complete with no more than one drop per round per movement.

Optional Additional Conditioning Session
Eight sets of:
Row 1000 meter @ 10 seconds slower than your 5km Pace
Rest 60 seconds

*If your 5km PR TIME is 20 minutes, then your average pace will be 2:00/500 meters, therefore you will perform these 1000 meter repeats at 2:10/500 meters

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

A. Three sets of:
Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B. Five rounds for time of:
Run 400 Meters
8 Strict Pull-Ups
16 Push-Ups

A. Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

B. Five rounds for time of:
Run 400 Meters
10 Toes to Bar
20 Push-Ups

A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″” Below the Knee + Snatch @ 70-80%
(pause for 2 seconds each at 2″” off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″” below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.

C. Three rounds for time of:
10 Muscle-Ups
15 Thrusters (155/105 lbs)
20 Bar Facing Burpees

D. Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Rest as needed
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs
9 Kettlebell Goblet Squats

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Front Squats (155/105 lbs)

A. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 1-2 Legless Rope Climbs (15′)
Minute 2 – 4 Strict Handstand Push-Ups to 8″/6″ Deficit
Minute 3 – 6/4 Muscle-Ups
Minute 4 – 8 Strict Handstand Push-Ups to 4″/2″ Deficit

B. For time:
Row 1000 meters
20 Burpees Over the Erg
20 Deadlifts (315/215 lbs)

Rest until the running clock reaches 10:00, and then…

For time:
Run 400 meters
10 Snatches (165/110 lbs)
Run 400 Meters
10 Overhead Squats (165/110 lbs)

Rest until the running clock reaches 20:00, and then…

For time:
100 Double Unders
30 Toes-to-Bar
20 Shoulder to Overhead (135/95 lbs)

Note times for each of the three portions.

C. Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 12 GHD Sit-Ups
Minute 3 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges with BB or DBs
10 Push Press with BB or DBs
Rest 2 minutes between sets, and complete a total of 6 sets for max reps.

Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 6 sets for max reps.

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. Take 20 minutes to build to today’s “heavy” Clean & Jerk

C. Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 5 reps @ 70-75% of 1-RM

D. Two sets for times of:
Assault Bike 100/70 Calories
40 Chest-to-Bar Pull-Ups
Rest 6 minutes

Note both times and total working time: e.g., 5:32 + 5:41 = 11:13

Optional Additional Conditioning Session
Four rounds:
Run 400 meters @ 80%
Run 400 meters @ 50%
Run 600 meters @ 80%
Walk 100 meters