A. Three rounds of: Back Squat x 8 reps @ 3011

(increase load by 4-5% from that used on April 26)

Rest 60 seconds

Dumbbell Bench Press x 8 reps @ 2011

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

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

Minute 1: 12 Kettlebell Swings + 6 Goblet Squats

Minute 2: 30 seconds of Rowing for Calories

(start the row at 15 seconds into the minute…finishing at 45 seconds)

Minute 3: 6-8 Strict Pull-Ups

A. Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 8 reps @ 75-85%

Rest 2 minutes between sets.

B. Every minute, on the minute, for 16 minutes:

Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups

Even Minute: 30 seconds of Rowing for Calories

(start the row at 15 seconds into the minute…finishing at 45 seconds)

Rest Day

FITNESS EXPRESS

A. Every 4 minutes, for 24 minutes (6 sets), for times:

Run 400 Meters

10-12 Burpee Box Jump-Overs (24″/20″)

FITNESS

A. Every 4 minutes, for 24 minutes (6 sets), for times:

Run 400 Meters

10-12 Burpee Box Jump-Overs (24″/20″)

B. 10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

A. Every 4 minutes, for 24 minutes (6 sets), for times:

Run 400 Meters

10-12 Burpee Box Jump-Overs (24″/20″)

B. 10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold

(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of: 45 seconds of Nose-to-Wall Handstand Hold

Rest 60-90 seconds

*Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:

10 Wall Climbs

(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

B. Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 8 reps @ 75%

*Set 4 – 6 reps @ 85%

*Set 5 – 4 reps @ 90%

Rest 2-3 minutes between sets.

C. For time:

30 Toes-to-Bar

500 Meter Row

21 Thrusters (115/75 lbs)

1000 Meter Row

21 Thrusters (115/75 lbs)

500 Meter Row

30 Toes-to-Bar

D. Three sets of:

Barbell Good Morning x 4-5 reps @ 3111

Rest as needed Chinese Plank x 30 seconds (Max Load)

Rest 60 seconds

Chinese Plank x 30 seconds (Max Load)

Rest as needed

A. Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Single-Leg Hip Bridge x 10-12 reps each side @ 2011

Rest 60 seconds

Supine Ring Row x 10-12 reps @ 2111

Rest 60 seconds

B. Three rounds for time of:

Run 200 Meters

12 Alternating Single-Arm Dumbbell Snatches

C. Three sets of:

Single-Arm Dumbbell Row x 8 reps @ 2111

Rest 60 seconds

Front Leaning Rest on floor (or scale up to rings) x 45-60 seconds

Rest 60 seconds

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

Power Clean x 1 rep

*Set 1 – 60% *Set 2 – 65%

*Set 3 – 70% *Set 4 – 75%

*Set 5 – 80%

*Set 6 – 85%

*Sets 7-12 – 85+%

B. Three rounds for time of:

10 Dumbbell or Kettlebell Hang Clean & Jerks

50 Double-Unders

C. Three sets of:

Single-Arm Dumbbell Row x 8 reps @ 2111

Rest 60 seconds

Face-Up Chinese Planks x 45-60 seconds

Rest 60 seconds

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

Minute 1 – Strict Toes to Bar x 8 reps @ 3110 (these should be slow and controlled)

Minute 2 – Handstand Hold x 45 seconds

(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)

Minute 3 – Unbroken Double-Unders x 50 reps

B. Every two minutes, for 16 minutes (8 sets):

2 Front Squats + Split Jerk

(pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1-2 – 70-75% of 1-RM Clean & Jerk

*Sets 3-4 – 75-80%

*Sets 5-6 – 80-85%

*Sets 7-8 – 85-90%

C. Every 2 minutes, for 16 minutes (8 sets) of:

Clean Lift-Off with Pause at Knees + Power Clean + Power Jerk

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

D. Four sets of:

Single-Arm Dumbell Press x 6-8/side @ 21X1

Rest 60 seconds

Dumbbell Chinese Rows x 8-10 reps @ 20X1

Rest 60 seconds

Bent-Over Rear Delt Flyes x 20 reps @ 20X0

Rest 60 seconds

Optional Additional Conditioning Session

Two sets for times of:

Run 1600 Meters

Rest 15 minutes

*Hit the first mile at 95+%. You’ll have 15 minutes to rest and recover before you’ll attempt to repeat the effort.

A. Every four minutes, for 16 minutes (4 sets):

Weighted Pull-Ups x 1-2 reps

At the top of the next minute…

30 Seconds of Strict Pull-Ups for Max Reps

At the top of the next minute…

20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

B. 10 Renegade Rows

20 Calorie Row

30 Kettlebell Swings (32/24 kg)

400 Meter Run

A. Every four minutes, for 16 minutes (4 sets):

Weighted Pull-Ups x 1-2 reps

At the top of the next minute…

30 Seconds of Strict Pull-Ups for Max Reps

At the top of the next minute…

20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

B. 10 Renegade Rows

20 Calorie Row

30 Kettlebell Swings (32/24 kg)

400 Meter Run

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

Muscle Snatch x 2 reps

Followed by…

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

3-Position Snatch @ 75-85%

(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

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

2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B. Every minute, on the minute, for 6 minutes:

Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat

C. Every 5 minutes for 20 minutes:

25 Kettlebell Walking Lunges with Farmers Carry (24/16 kg)

20/15 Calorie Assault Bike

10 Strict Chest-to-Bar Pull-Ups

In teams of three, complete five rounds each, for max reps, of:

Push-Ups

100 Meter Farmer’s Carry

Wall Ball Shots

*Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.

Time cap: 25 minutes

In teams of three, complete five rounds each, for max reps, of:

Push-Ups

100 Meter Farmer’s Carry

Wall Ball Shots

*Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.

Time cap: 25 minutes

A. Five sets of:

Hang Clean + Front Squat + Clean

Rest as needed

B. Back Squat

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 rep

*Set 4 – 3 reps

*Set 5 – 3 reps

*Set 6 – 2 reps

*Sets 7-10 – 5 reps

Rest exactly 2 minutes between sets.

INCREASE LAST WEEK’S LOADS BY 5% for each set.

C. Three rounds for time of:

30 Calories of Assault Bike

20 Burpee Box Jump-Overs (24″/20″)

10/7 Muscle-Ups

A. Three sets of:

Strict Dumbbell Press x 10 reps @ 2011

Rest 45 seconds

Supine Ring Rows x 10 reps @ 2111

Rest 45 seconds

V-Ups x 10-20 reps

Rest 45 seconds

B. Five rounds for time of:

Run 300 Meters

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

10 Strict Pull-Ups

A. Five sets of:

Push Press x 5 reps @ 11X1

Rest 2 minutes

B. Five rounds for time of:

Run 300 Meters

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

10 Chest-to-Bar Pull-Ups

A. Five sets of:

Snatch Pull + Hang Snatch + Snatch

Rest as needed

Build to today’s heaviest set.

B. Eight sets of:

Strict Overhead Press x 3-4 reps

(complete all sets with between 80-90% of your 1-RM)

Rest 90-120 seconds

Then . . .

One set of:

Strict Overhead Press x 10 reps @ 70-75% of 1-RM

C. Four sets for times of:

100 Double-Unders

10 Front Squats (205/145 lbs)

20 Chest-to-Bar Pull-Ups

Rest 4 minutes

D. Three sets of:

Seated Single-Leg Lifts x 20 reps (slow and controlled)

Rest 60 seconds

*Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Three sets of:

Seated Leg Lifts x 15 reps (slow and controlled)

Rest 60 seconds

*Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Three sets of:

Tuck-Up to V-Up Complex x 10 reps

Rest 60 seconds

Optional Additional Conditioning Session

Complete as many rounds and reps as possible in 25 minutes of:

Run 1200 Meters

400 Meter Farmer’s Walk (you choose the load for the farmer’s walk)