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.)

A. Take 10-12 minutes to work on Pistols or Pistol Progressions

B. Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 10 Toes to Bar

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

A. Take 10-12 minutes to work on Pistols or Pistol Progressions

B. Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 10 Toes to Bar

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

A. Three sets, not for time, of:

12-15 Handstand Push-Ups

3-6 Muscle-Ups

B. Take 10-15 minutes to build to a heavy Clean and Jerk (heavy is based on how you feel)

C. Against a 90-second running clock, complete the following:

15 Pull-Ups

5 Ground to Overhead (175/115 lbs)

Double-Unders x Max reps

Rest 90 seconds between sets, and complete a total of 6 sets.

A. For max reps:

Strict Pronated-Grip Pull-Ups

Rest 90 seconds

Strict Mixed-Grip Pull-Ups

Rest 90 seconds

Strict Supinated-Grip Pull-Ups

*If you’re using assistance, use the same level of assistance for every set.

B. For time:

Row 1000 Meters

20 Burpees Over the Concept 2

40 Thrusters (45/33 lbs)

A. For max reps:

Strict Pronated-Grip Pull-Ups

Rest 90 seconds

Strict Mixed-Grip Pull-Ups

Rest 90 seconds

Strict Supinated-Grip Pull-Ups

*If you’re using assistance, use the same level of assistance for every set.

B. “Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

Rest Day

FITNESS EXPRESS

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

FITNESS

A. Three sets (12 minutes) of:

30 seconds of Dynamic Push-Ups

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds

B. Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

A. Three sets (12 minutes) of:

30 seconds of Dynamic Push-Ups

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds

B. Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

A. Complete as many rounds and reps as possible in 4 minutes of:

6 Hang Squat Cleans (175/115 lbs)

6 Burpees Over the Barbell

Rest exactly 3 minutes after Part A, and then:

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

4 Overhead Squats (135/95 lbs)

12/8 Ring Dips (take the OHS weight from the floor)

Rest exactly 3 minutes after Part B, and then:

C. For Max Calories:

8 Minutes of Rowing