A. Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps

B. Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots

A. Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps

B. Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots

Rest Day

FITNESS EXPRESS

Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike/Row (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups

FITNESS

A. Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side

B. Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups

A. Take 15-20 minutes to build to today’s 1-RM Snatch

B. Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

A. For Max Reps (or Calories):
4 minutes of Assault Bike (for Calories)
Rest 60 seconds
3 Minutes of Legless Rope Climbs
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (From Rack)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

B. For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)

A. Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Deadlift x 6-8 reps @ 30X1
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Alternating Dumbbell Snatches
10 Burpees

A. Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups

A. Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

B. For Max Reps:
3 Minutes of Double-Unders

C. For max calories:
10 Minutes of Assault Bike

Goal for male athletes is 200+ calories and females 150+ calories.

*Please take a note of the average RPM you held for the duration of the 10 minute piece. We will be using this number going forward

D. One set of:
300 Meter Sandbag Carry (80-120 lbs)
(as heavy as you can, but no stopping)

A. Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Alternating Lateral Lunges x 20 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111

B. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots

A. Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

B. For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

C. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)

A. Two sets of:
Strict Muscle-Ups x Max Unbroken Reps
Rest 2 minutes

Rest until Fully Recovered then. . .

3 minutes of Max rep Muscle-Ups

B. Take 15 minutes, not more, to establish a 1-RM Clean & Jerk
(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

Rest exactly 10 minutes after session A, and then…

C. Every minute, on the minute, until you can no longer maintain 60 second rounds:
6 Power Cleans (185/125 lbs)
12 Chest-to-Bar Pull-Ups

Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the sets.

For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
30/15 Pull-ups
200m run
30 Double Unders
30/15 pull-ups
200m run
30 double unders
200m run

For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
30/15 Pull-ups
200m run
30 Double Unders
30/15 pull-ups
200m run
30 double unders
200m run

A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

B. For perfect positioning:
10 Wall Walk + Handstand Walk

C. Four rounds for time:
30 Calories of Rowing
20 Burpees Over the Erg
10 Bar Muscle-Ups

D. For efficiency:
100 Hand Plank Shoulder Taps
75 Tuck Rocks
50 V-Ups

In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 200 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 200 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

A. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%

B. Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%

C. Every 2 minutes, for 12 minutes (6 sets) of:
Dead-Stop Front Squat x 1 rep @ 90-95% of 1-RM Dead Stop Front Squat

D. Complete as many rounds and reps as possible in 6 minutes of:
12 Toes to Bar
12 Kettlebell Swings (24/16 kg)
12 Box Jumps (24″/20″)

E. Three sets of:
Sinlge-Arm Dumbbell Press x 6-8 reps each arm
Rest as needed
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest as needed

Optional Additional Conditioning Session
Run 1000 meters @ 70%
Rest 60 seconds
Run 800 meters @ 80%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 600 meters @ 85%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 400 meters @ 90%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 200 meters @ 95%