A. Three sets of:

Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0 (add weight if possible)

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Press

10 Burpee Box Jump-Overs

A. Six sets of:

Shoulder Press x 2 reps @ 20X1

Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Pull-Ups

15 Thrusters (95/65 lbs)

30 Double-Unders

A. Every 2 minutes, for 24 minutes (12 sets):

Snatch

*Sets 1-3 = 3 reps @ 60%

*Sets 4-6 = 2 reps @ 70%

*Sets 7-9 = 1 rep @ 80%

*Sets 10-12 = 1 rep @ 90%

B. Every 2 minutes, for 24 minutes (12 sets):

Clean

*Sets 1-3 = 3 reps @ 60%

*Sets 4-6 = 2 reps @ 70%

*Sets 7-9 = 1 rep @ 80%

*Sets 10-12 = 1 rep @ 90%

C. Every 90 seconds, for 18 minutes (12 sets):

Dead Stop Front Squat x 3 reps @ 70% of last week’s 1-RM

D. Complete as many rounds and reps as possible in 6 minutes of:

55/35 lb Dumbbell Man-Makers

Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

*Goal is 30 reps

Optional Conditioning Session

Running Four rounds:

300 meters @ 80%

300 meters @ 50%

600 meters @ 80%

100 meter walk

Total Distance: 5200 meters

A. Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011

Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111

Station 3 – Supine Ring Rows x 8-10 reps @ 2111

B. Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster

1 Burpee

2 Thrusters

2 Burpees

3 Thrusters

3 Burpees

4 Thrusters

4 Burpees

5 Thrusters

5 Burpees…

…continuing to climb the ladder until 3 minutes is up.

Rest 3 minutes between sets, and complete a total of three sets.

A. Every 2 minutes, for 24 minutes (6 sets of each):

Station 1 – Hang Clean + Power Clean + Clean (build to today’s heavy!)

Station 2 – Ring Dips x 10-15 reps @ 2111

B. Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets

(Recommended weights – 175/115 lbs)

Rest Day

FITNESS EXPRESS

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:

400 Meter Run Box Jump Overs

Burpee Pull-Ups

Wall Climbs

*Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

FITNESS

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:

400 Meter Run Box Jump Overs

Burpee Pull-Ups

Wall Climbs

*Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:

400 Meter Run Box Jump Overs

Burpee Pull-Ups

Wall Climbs

*Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

A. In 15 minutes or less, build to today’s “heavy”… Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 3 reps @ 75-80% of today’s heavy single

B. Every minute on the minute for 21 minutes (7 Sets):

Minute 1: 8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)

Minute 2: 10 Kettlebell Thrusters (24/16 kg)

Minute 3: 15/10 Calories of Assault Bike

C. Two sets of:

Banded Good Mornings x 40 reps

Rest 30 seconds

Banded Hamstring Curls x 30 reps

Rest 30 seconds

D. One set of:

3 Minutes of Banded March

A. Every 3 minutes, for 12 minutes (4 sets):

20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

B. Tabata Row for Calories

Rest 60 seconds

Tabata Wall Ball Shots

Rest 60 seconds

Tabata Burpees

Rest 60 seconds

Tabata Hollow Holds or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C. Three sets of:

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111

Rest 60 seconds

Single-Leg Glute Bridges x 10 reps each side

Rest 60 seconds

A. Every 3 minutes, for 12 minutes (4 sets):

20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

B. Tabata Row for Calories

Rest 60 seconds

Tabata Wall Ball Shots

Rest 60 seconds

Tabata Burpees

Rest 60 seconds

Tabata Hollow Holds or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C. Three sets of:

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111

Rest 60 seconds

Single-Leg Glute Bridges x 10 reps each side

Rest 60 seconds

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps (focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Weighted V-Ups x 10-12 reps (hold weight overhead for these sets)

Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

B. Every 2 minutes, for 6 minutes (3 sets):

Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Jump to Split x 4 reps

(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

C. Every 2 minutes, for 6 minutes (3 sets):

High Hang Clean x 3 reps @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

High Hang Clean + Hang Clean @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Clean + Clean @ 80%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Clean Pull + Clean & Jerk @ 85-90%

D. Three sets of:

Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

Rest 60 seconds

Face-Down Chinese Plank x 60 seconds

Rest 60 seconds

Optional Additional Conditioning Session Six sets for times:

30/20 Calories of Assault Bike

100-Foot Sandbag Carry (bear hug hold only, heavy load)

5 Sandbag Squats

100-Foot Sandbag Carry (bear hug hold only, heavy load)

5 Sandbag Squats

Rest 3 minutes

A. Three sets of:

Bench Press x 8-10 reps @ 20X1

Rest 60 seconds

Kettlebell Swings x 20-25 reps

Rest 60 seconds

Hollow Body Hold x 45-60 seconds

Rest 60 seconds

B. For time:

Row 500 Meters

immediately followed by…

Three rounds of:

15 Push-Ups

10 Box Jump-Overs

immediately followed by…

Run 800 Meters

A. Five sets of:

Bench Press x 5 reps @ 20X1

Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

B. Four rounds for time of:

10 Ring Dips

20 Toes to Bar

30 Double-Unders

A. Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 3 reps @ 50%

Followed by…

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 2 minutes, for 6 minutes (3 sets):

Front Squat x 8 reps @ 70%

C. Three rounds for time of:

Row 500 Meters

20 Burpees Over the Erg

15 Toes to Bar

10 Strict Handstand Push-Ups to 4″/2″ Deficit

D. Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6-8 reps @ 21X1

Rest as needed

A. Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 60 seconds

Wall Climbs x 3-5 reps

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. In teams of two, partners alternate rounds to complete five each of:

Dumbbell Ground to Overhead x 5 reps

100 Meter Run

A. Four sets of:

Deadlift x 4-6 reps @ 21X1

Rest 30 seconds

Handstand Push-Ups x 12-15 reps (consecutive or accumulated)

Rest 2 minutes

B. In teams of two, partners alternate rounds to complete five each of:

5 Hang Power Cleans (155/105 lbs)

100 Meter Run

A. Three sets, not for time, of:

Bar Muscle Ups x 3-6 reps

Freestanding Handstand Hold x 30 seconds (use assistance if needed)

Double-Unders x 30-40 reps

B. Three rounds for time of:

10 Deadlifts (315/215 lbs)

20 Pull-Ups

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

For time:

60 Calories of Assault Bike

40 GHD Sit-Ups

20 Thrusters (155/105 lbs)

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

For time:

Run 1-Mile

200 Double-Unders*

*Every time you break your double-unders, perform 5 Burpee Box Jump-Overs (24″/20″).