In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (32/24 kg)

400 Meter Run*

100 Wall Ball Shots (20/12 lbs)

400 Meter Run

80 Burpees

400 Meter Run

100 Wall Ball Shots (20/12 lbs)

400 Meter Run

100 Kettlebell Swings (32/24 kg)

*Both athletes perform the run at the same time.

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (32/24 kg)

400 Meter Run*

100 Wall Ball Shots (20/12 lbs)

400 Meter Run

80 Burpees

400 Meter Run

100 Wall Ball Shots (20/12 lbs)

400 Meter Run

100 Kettlebell Swings (32/24 kg)

*Both athletes perform the run at the same time.

A. Take 15-20 minutes to build to today’s 1-RM Clean & Jerk

The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

Followed by…

Three sets of:

Clean & Jerk x 1 rep @ 90% of today’s 1-RM

Rest as needed

B. For time:

10 Ground to Overhead @ 60% of today’s 1-RM

10 Ground to Overhead @ 70%

10 Ground to Overhead @ 80%

10 Ground to Overhead @ 70%

10 Ground to Overhead @ 60%

C. For time:

40/30 Calorie Assault Bike

30 Chest-to-Bar Pull-Ups

20 Burpee Box Jump Overs (24″/20″)

*This is a sprint, and needs to be performed as such.

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. Four sets of:

Seated Overhead Press with Dumbbells x 10-12 reps @ 2011

Rest 45-60 seconds

Strict Supinated-Grip Pull-Ups x 8-10 reps

Rest 45-60 seconds

Bent-Over Barbell Rows x 6-8 reps

Rest 45-60 seconds

Band Pull-Aparts x 20 reps @ 2011

Rest 45-60 seconds

B. Complete as many reps as possible in 10 minutes of:

Row 1000 Meters

Dumbbell Man-Makers x Max Reps (Push-Up, Power Clean, Push Press)

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

Push Press x 1 rep

Build over the course of the 12 sets to today’s heavy.

B. For time:

Row 1000 Meters

50 Shoulder to Overhead (115/75 lbs)

C. Two or Three sets, not for time, of:

Bent-Over Barbell Row x 5-6 reps @ 2111

Rest 45 seconds

V-Ups x 30 reps

Rest 45 seconds

A. Every minute, on the minute, for 15 minutes complete:

Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds (goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)

Minute 2 – Handstand Walk x 15-20 meters

Minute 3 – Skin the Cat x 4-6 reps

B. Every 90 seconds for 12 minutes (8 sets):

Back Squat x 2 reps @ 90%

Followed by…

One set of:

Back Squat x 8 reps @ 75%

C. Complete as many rounds and reps as possible in 14 minutes of:

70 Double Unders

7 Muscle-Ups

7 Snatches (155/105 lbs)

D. One set of:

300 Meter Sandbag Carry (80-120 lbs) (no stopping)

Optional Additional Conditioning Session

10 minutes of Assault @ 60%

Followed by…

Eight sets of:

90 seconds of Assault Bike

Rest 90 seconds

*Goal is to maintain the same or more RPM as last week’s 30 second sprint intervals.

A. Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters

21 Kettlebell Swings

7 Strict Pull-Ups

Note times for each set, and add them for total working time.

B. Hawaiian Squats x 8-10 reps per side

Hollow Body Hold/Rocks x 45-60 seconds

A. Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

Note times for each set, and add them for total working time.

B. Hawaiian Squats x 8-10 reps per side

Hollow Body Hold/Rocks x 45-60 seconds

Rest Day

FITNESS EXPRESS

For time:

400m walking lunge, unweighted

FITNESS

A. Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111

Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111

Station 3 – Supine Ring Row x 10-12 reps @ 2111

Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

B. Three sets of:

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 30 seconds

Couch Stretch x 90 seconds each leg

Rest 30 seconds

A. Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – 10 Burpee Box Jump-Overs (24″/20″)

Station 2 – 10 Hang Power Cleans (135/95 lbs)

Station 3 – 10 Strict Handstand Push-Ups

Station 4 – 10 Overhead Reverse Lunges (135/95 lbs)

B. Three sets of:

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 30 seconds

Couch Stretch x 90 seconds each leg

Rest 30 seconds

A. Build to today’s heavy…

Snatch x 3 reps

Drop back down to 65%, and then…

Build to today’s heavy…

Snatch x 2 reps

Drop back down to 65%, and then…

Build to today’s heavy…

Snatch x 1 rep

*Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B. Three sets of:

Snatch x 1 rep @ 90% of today’s heavy single

Rest as needed

C. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:

Power Snatch @ 60% of todays heavy single

Overhead Squat

Box Jump (30″/24″)

The sequence goes as follows:

10 Power Snatch

10 Overhead Squats

10 Box Jumps

9 Power Snatch

9 Overhead Squats

9 Box Jumps

8 Power Snatch

8. . . and so on

D. Three sets of:

Glute Ham Raises x 6-8 reps

3-Minutes of Banded March

Reverse Hyper x 20 reps @ 50% of 1-RM Back Squat

Rest as needed

A. Four sets of:

Good Mornings x 6 reps @ 3011

Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Rest 30 seconds

Banded Hip Bridges x 25 reps

Rest 30 seconds

B. Every 5 minutes, for 15 minutes (3 sets):

7 Strict Pull-Ups

21 Push-Ups

42 Air Squats

Complete each set as quickly as possible and note times for each.

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

Power Clean + Split Jerk

*Build over the course of the 12 sets to today’s heavy.

B. Every 5 minutes, for 15 minutes (3 sets):

15 Pull-Ups

30 Push-Ups

45 Air Squats

Complete each set as quickly as possible and note times for each.

A. Accumulate 15-20 Freestanding Kick-Ups to Handstand

(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)

followed by…

Three sets of:

30 seconds of Nose-to-Wall Handstand Hold

Rest 60-90 seconds

*Get into position via wall-walk, cartwheel or backward handstand walk.

followed by…

Five sets of:

Wall-to-Freestanding Handstand Hold x Max Hold

Rest as needed

*Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold.

B. Eight sets of:

Split Jerk x 2 reps @ 80%

Rest 90 seconds

Followed by…

One set of:

Push Press x Max Reps @ 75%

C. Complete as many rounds and reps as possible in 3 minutes of:

10 Strict Handstand Push-Ups

5 Front Squats (185/135 lbs)

1 Legless Rope Climb

Rest 2 minutes, and repeat for a total of four sets.

D. Three sets of:

15 Hollow Body Push-Ups @ 11X2

60 second Straight-leg Bottom Balance

30 second (each side) Side Hand Plank w/ Hip Circles

30 Elbow Jacks

Optional Additional Conditioning Session

Five sets of:

Row 1000 meters @ 5km PR Pace

Rest 60 seconds

20 minute partner EMOM, 10s rest between minutes, 1 med ball per team

minute 1 100 meter partner run with med ball

minute 2 max med ball chest passes

minute 3 max partner alternating med ball jump overs

minute 4 max med ball taps while holding plank from hands

minute 5 max alternating burpees over med ball

minute 6 max air squats with med ball butt target

minute 7 max ground to overhead with med ball

minute 8 max partner wall balls

minute 9 max partner med ball situps

minute 10 Rest

x 2