A. Every 5 minutes, for 30 minutes (6 sets):

Row 500 Meters

5 Thrusters (115/75 lbs)

10 Burpees Over the Barbell

B. Five sets of:

45 seconds of Front-Leaning Rest on Rings

Rest 15 seconds

45 seconds of Front-Leaning Rest

Rest 75 seconds

A. Every 5 minutes, for 30 minutes (6 sets):

Row 500 Meters

5 Thrusters (115/75 lbs)

10 Burpees Over the Barbell

B. Five sets of:

45 seconds of Front-Leaning Rest on Rings

Rest 15 seconds

45 seconds of Face-Up Chinese Planks

Rest 75 seconds

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

Snatch x 1 rep Loading per set (by %):

60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+

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

Clean & Jerk x 1 rep Loading per set (by %):

60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+

C. For time:

50/40 Calories of Assault Bike

12 Muscle-Ups

40/30 Calories of Assault Bike

9 Muscle-Ups

30/20 Calories of Assault Bike

6 Muscle-Ups

D. Three sets of:

Single-Arm Dumbbell Row x 6-8 reps

Rest as needed

L-Seated Dumbbell Z-Press x 6-8 reps

Rest as needed

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

Minute 1 – Handstand Wall Walk x 2-3 reps

Minute 2 – Supine Ring Rows x 10 reps @ 2011

Minute 3 – Ring Dips x 10-12 reps @ 2011

B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

15 Calories of Assault Bike or Rowing

15 Kettlebell Swings

*As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.

A. Take 15 minutes to build to a new 1-RM Push Press

B. “Helen”

Three Rounds for Time:

Run 400 Meters

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

FITNESS EXPRESS

For time:

Run 800 Meters

immediately followed by…

Five rounds of:

12 Push-Ups

12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

FITNESS

A. Three rounds of:

Back Squat x 10 reps @ 3011

Rest 60 seconds

Dumbbell Bench Press x 10 reps @ 2011

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

*Increase loads from those used on May 23, 2016.

B. For time:

Run 800 Meters

immediately followed by…

Five rounds of:

12 Push-Ups

12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

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 – 4 reps @ 90+%

Rest 2 minutes between sets.

B. For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

8 Ring Dips

10 Toes to Bar

12 Box Jump-Overs

immediately followed by…

Run 800 Meters

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

B. Three sets of:

Tempo Back Squat x 5 reps @ 42X1

(use approximately 65-70% of your 1-RM)

Rest 2-3 minutes

C. Ten rounds for time of:

4 Muscle-Ups

8 Strict Handstand Push-Ups

16 Kettlebell Swings (32/24 kg)

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

Minute 1 – Ab Roll Outs x 8-10 reps

Minute 2 – Hollow Body Hold x 30 seconds

Minute 3 – Roll to Pistol x 12 reps

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

Seated Shoulder Press x 6-8 reps @ 2111

Use the time between sets to stretch calves and hip flexors.

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

10 Strict Handstand Push-Ups

10 Strict Pull-Ups

20 Russian Kettlebell Swings

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

Seated Shoulder Press x 6-8 reps @ 2111

Use the time between sets to stretch calves and hip flexors.

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

10 Strict Handstand Push-Ups

10 Strict Pull-Ups

20 Russian Kettlebell Swings

A. Take 20 minutes to build to a 1-RM Power Clean + Push Press B. For time:

Row 1000 Meters

15 Power Cleans (185/135 lbs)

150 Double-Unders

Rest 8 minutes, and then…

C. For time:

Row 1000 Meters

30 Power Cleans (135/95 lbs)

150 Double-Unders

D. Three sets of:

Glute-Ham Raises x 6-8 reps

Rest as needed

GHD Sit-Ups x 15-20 reps

Rest as needed

A. Three sets of:

Single-Leg Deadlift x 6-8 reps each leg @ 3011

Rest 30 seconds between legs, rest 60 seconds after

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

Rest 60 seconds

Supine Ring Row x 10-12 reps @ 2111 (get as horizontal as possible)

Rest 60 seconds

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

Run 200 Meters

10 Alternating Single-Arm DB Snatches

20 Jumping Lunges

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

Snatch x 1 rep @ 80-95%

Build over the course of the 10 sets.

B. Five rounds for time of:

5 Power Snatches (115/75 lbs)

10 Overhead Walking Lunges (115/75 lbs)

30 Double-Unders

“Murph” For time:

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile

*If possible, use 20/14 lb weight vest or body armor. Doing this as a chipper is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs.

Five sets for max reps of:

60 seconds of Rowing (for calories)

60 seconds of Burpees

60 seconds of Box Jumps (24″/20″)

Rest 60 seconds

*Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

Five sets for max reps of:

60 seconds of Rowing (for calories)

60 seconds of Burpees

60 seconds of Box Jumps (24″/20″)

Rest 60 seconds

*Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

Push Press x 1 rep (start at 135/95 lb and add 10 lb. every minute)

Front Squat x 1 rep (start with the weight you finished with on the push press, add 10 lb. every minute)

Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)

If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.

Picking up on the minute you would have been starting your next set of wall ball shots, perform

10 Handstand Push-Ups (ladies – 7 reps) on the minute, every minute, for a maximum of 7 minutes.

If you cannot complete all 10/7 HSPUs within the designated minute, your workout is over. (Goal is to keep working for as long as possible…to be the last man/woman standing.)