A. Three rounds of:

Back Squat x 8 reps @ 3011

Rest 60 seconds

Dumbbell Bench Press x 8 reps @ 2011

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:

Run 200 Meters with Medicine Ball

15 Wall Ball Shots (20/14 lbs)

15 Kettlebell Swings (32/24 kg)

A. Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 95%

Rest 2 minutes between sets

*Increase loads by 4-5% from those used on June 8, 2016.

B. Complete as many rounds and reps as possible in 15 minutes of:

20 Russian Kettlebell Swings (heavy)

15 Wall Ball Shots

Run 200 Meters

A. Three sets, not for time, of:

Rope Climbs x 2-3 ascents

Alternating Pistols x 12-16 reps

Bar Muscle-Up x 6-8 reps

B. Every 90 seconds for 15 minutes (10 sets):

Back Squat x 2 reps @ 85%

Followed by…

One set of:

Back Squat x 8 reps @ 60%

C. Complete as many rounds and reps as possible in 17 minutes of:

50 Calorie Row

50 Wall Ball Shots (20/14 lbs)

50 Shoulder to Overhead (115/83 lbs)

50 Box Jumps (24″/20″)

D. Three sets of:

Banded Good Morning x 50 reps

Rest as needed

Optional Additional Conditioning Session

10 minutes of Assault Bike @ 60%

Followed by…

Twenty-four sets of:

30 seconds of Assault Bike @ 75/65 rpm or more

Rest 30 seconds

A. Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Roll to Candlestick x 10 reps

Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups

Station 3 – 60 seconds of Hollow Body Hold

Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

B. Three sets for max reps of:

60 seconds of Burpees

Rest 60 seconds

60 seconds of Box Jump or Step-Overs

Rest 60 seconds

60 seconds of Dumbbell Plank Rows (hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

A. Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps

Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups

Station 3 – 60 seconds of Hollow Body Hold

Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

B. Three sets for max reps of:

60 seconds of Burpees

Rest 60 seconds

60 seconds of Box Jump or Step-Overs

Rest 60 seconds

60 seconds of Dumbbell Plank Rows (hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

Rest Day

FITNESS EXPRESS

Complete as many rounds and reps as possible in 20 minutes of:

10 Barbell Thrusters (75/55 lbs)

12 Box Jump Step Down

14 Overhead Alternating Reverse Lunges

200m sprint

FITNESS

A. Four sets of:

Box Step-Ups x 8 reps each leg (rest 30 seconds between legs)

Rest 60 seconds

Single-Arm Dumbbell Row x 6-8 reps each arm

Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Barbell Thrusters (75/55 lbs)

20 Overhead Alternating Reverse Lunges

A. Four sets of:

Box Step-Ups x 8 reps each leg (rest 30 seconds between legs)

Rest 60 seconds

Single-Arm Dumbbell Row x 6-8 reps each arm

Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Barbell Thrusters (75/55 lbs)

20 Overhead Alternating Reverse Lunges

*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.

A. Build to today’s 2-RM Hang Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

*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. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B. For time:

Snatch x 20 reps @ 70% of today’s 1-RM

Rules: *Each stumble is a no-rep **Outright fail is 10 burpee over the barbell penalty ***Full Snatch every rep

C. Three rounds for time of:

10 Burpees Over the Barbell

15 Thrusters (155/105 lbs)

20 Chest-to-Bar Pull-Ups

D. Three sets of:

Glute Ham Raises x 6-8 reps

Rest 60 seconds

Reverse Hyper x 20 reps 50% of 1-RM Back Squat (sub is and pull-throughs)

Rest as needed

A. Three sets of:

Single-Leg Deadlift x 6-8 reps each leg

Rest 45 seconds

Russian Kettlebell Swings x 15 reps

Rest 45 seconds

Bottom’s Up Kettlebell Walk x 25 yards each arm

Rest 45 seconds

B. Five sets for max reps:

45 seconds of Rowing (for calories)

Rest 15 seconds

45 seconds of Goblet Squats

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 15 seconds

A. Every two minutes, for 12 minutes:

Power Clean + Squat Clean

B. Five rounds for time:

Row 300 Meters

12 Front Squats (95/65 lbs)

12 Pull-Ups

A. Three sets, not for time, of:

Handstand Walk x 10-15 Meters

Bridge-Ups x 6 reps of 10 second holds

V-Up x 10-12 reps

B. Take 15 minutes to build to today’s 1-RM Push Press

Followed by…

Eight sets of:

Split Jerk x 3 reps @ 75%

Rest 90 seconds

C. Complete as many reps as possible in 4 minutes of:

1 Strict Handstand Push-Up to Deficit (6″/4″)

1 Toes to Bar

2 Strict Handstand Push-Ups to Deficit (6″/4″)

2 Toes to Bar

…and so on, moving up the ladder.

Rest 2 minutes, and then…

Complete as many reps as possible in 4 minutes of:

1 Strict Handstand Push-Up to Deficit (4″/2″)

1 Toes to Bar

2 Strict Handstand Push-Ups to Deficit (4″/2″)

2 Toes to Bar

…and so on, moving up the ladder.

D. Two sets of:

L-Sit Flutter Kicks (with locked knees) x max time/reps

Rest 60 seconds

Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps

Rest 60 seconds

Seated L-Sit Double Leg Lifts x 30 reps

Rest 2 minutes between sets

Optional Additional Conditioning Session

Eight sets of:

Row 500 meters @ 5 seconds faster than 5km PR Pace

Rest 2 minutes

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

Strict Overhead Press x 4-6 reps

*Use heavy dumbbells or a barbell.

**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B. Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!

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

Strict Overhead Press x 4-6 reps

*Use heavy dumbbells or a barbell.

**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B. Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!

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

Minute 1 – Strict Ring Dips x 12-15 reps (these should be slow and controlled)

Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups

Minute 3 – Legless Rope Climb from seated position x 1 ascent

B. In 10-15 minutes build to today’s 1-RM Box Squat

Then. . .

Three sets of:

Tempo Back Squat x 5 reps @ 42X1

Rest as needed

*Perform Back Squats @ 75% of today heavy Box Squat

C. Every 4 minutes, for 20 minutes (5 sets):

20/15 Calories of Assault Bike

100-foot Heavy Sand bag Carry (Bear Hug)

*Push the pace on the assault bike, if you apply yourself you will be rewarded with 2+ minutes of rest.

D. Three sets of:

Glute-Ham Raises x 8 reps @ 3011

Rest as needed

Barbell Hip Bridges x 15 reps

Rest as needed

Sumo Dimmel Deadlifts x 20 reps @ 40% of 1-RM Deadlift

Rest as needed

A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of:

100 Meter Farmer’s Carry (32/24 kg kettlebells)

10 Jumping Air Squats

10 Jumping Split Lunges

B. 12 Minutes of Partner-Assisted Quad and Calf Smashing

A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of:

100 Meter Farmer’s Carry (32/24 kg kettlebells)

10 Jumping Air Squats

10 Jumping Split Lunges

B. 12 Minutes of Partner-Assisted Quad and Calf Smashing

A. Four sets, not for time, of:

15 second L-sit on Paralletes

15 Hollow Rocks

30-45 second Handstand Hold

Then. . .

10 Wall Walks with 2 second hold in plank position AND upright position.

B. Ten sets of:

Back Squat x 2 reps @ 80%

Rest 90 seconds

Then. . .

One set of:

Back Squat x 8 reps @ 50%

C. Ten sets of:

Speed Deadlift x 3 reps @ 80% of 3-RM

Rest 60 seconds

D. For time:

100 Double Unders

10 Muscle-Ups

80 Double Unders

20 Chest-to-Bar Pull-Ups

60 Double Unders

40 Pull-Ups