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)

A. Every minute, on the minute, for 30 minutes:

Minute 1 – 30 Double-Unders

(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)

Minute 2 – 10 Burpees

Minute 3 – 15 Kettlebell Swings

B. Three sets of:

Single-Arm Dumbbell Row x 6-8 reps

Rest as needed

Prone Plank Hold x 60-90 seconds

Rest as needed

A. Every minute, on the minute, for 30 minutes:

Minute 1 – 30 Double-Unders

(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)

Minute 2 – 10 Burpees

Minute 3 – 15 Kettlebell Swings

B. Three sets of:

Single-Arm Dumbbell Row x 6-8 reps

Rest as needed

Prone Plank Hold x 60-90 seconds

Rest as needed

Rest Day

FITNESS EXPRESS

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

Row 250 Meters

20 Wall Ball Shots

FITNESS

A. Five sets of:

Front Squat x 6 reps @ 2011

(use more weight than you used on April 20, 2016.)

Rest 60 seconds

Double-Kettlebell Overhead Carry x 100 Meters

Rest 45 seconds

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

Row 250 Meters

20 Wall Ball Shots

A. Front 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 – 1 rep @ 95%

*Set 7 – 4 reps @ as heavy as possible

Rest 2 minutes between sets.

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

12 Back Squats (135/95 lbs – taken from the floor)

Run 200 Meters

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 – 10 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

C. Three sets of:

Bulgarian Split Squats x 6 reps each @ 3111

Rest 60 seconds

Chinese Plank x 30 seconds (Max Load)

Rest as needed

D. “Nancy”

Five rounds:

400 meter run

15 Overhead Squats (95/65 lbs)

A. Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Supine Ring Rows x 8 reps @ 2111

Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111

Minute 3 – L-Seated DB Press x 8 reps @ 2011

Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111

Minute 5 – Tempo Push-Ups x 10 reps @ 1111

B. Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar

Minute 2 – 30 seconds of Assault Bike for Calories

Minute 3 – 30 seconds of Ring Dips

C. Three sets of:

Reverse Snow Angels x 20 reps

Rest 30 seconds

Hollow Hold x 60 seconds

Rest 30 seconds

A. Two sets of:

60 Seconds of Muscle-Ups

Rest 60 seconds

60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)

Rest 60 seconds

60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

60 Seconds of L-Sit Hold

(try to accumulate 30-40 seconds within the minute)

Rest 60 seconds

B. Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar

Minute 2 – 30 seconds of Assault Bike for Calories

Minute 3 – 30 seconds of Ring Dips

C. Three sets of:

Reverse Snow Angels x 20 reps

Rest 30 seconds

Hollow Hold x 60 seconds

Rest 30 seconds

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

Minute 1 – Strict Toes to Bar x 6-8 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 40-50 reps

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

Front Squat + 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:

1 Clean Lift-Off with Pause at Knees + 1 Clean Pull + 1 Power Clean + 1 Power Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk

*Sets 4-6 – 75-80%

*Sets 7-8 – 80-85%

D. Three sets of:

Single-Arm Dumbbell Press x 10 reps each @ 21X1

Rest 60 seconds

Dumbbell Chinese Rows x 12 reps @ 20X1

Rest 60 seconds

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

Rest 60 seconds

Optional Additional Conditioning

(Please perform this 3-4 hours before or after your primary session if possible.)

Five sets of:

Run 200 Meters @ 1600 meter PR Pace

Rest 30 seconds

Then rest 3-5 minutes, and repeat.

You will perform a total of 10 sets of 200 Meter runs at a relatively high intensity (depending on your 1-Mile PR time), so please be sure to warm-up and cool down properly.

A. Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – Banded Good Mornings x 12 reps @ 20X1

Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1

Minute 3 – Kettlebell Swings x 12-15 reps

Minute 4 – Prone Plank Hold x 45 seconds

B. For time:

Row 500 Meters

When the clock reaches 4 minutes…

For time:

30 Dumbbell Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

A. Every two minutes, for 20 Minutes (10 sets):

High Hang Clean + Hang Clean + Clean

Goal is to use the same or more weight than was used on April 11, 2016.

B. For time:

Row 500 Meters

When the clock reaches 4 minutes…

For time:

30 Dumbbell Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

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

Muscle Snatch x 2 reps

Followed by…

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

2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

Followed by…

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

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%

(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

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

4-Stop Halting Snatch Deadlift x 1 rep @ 95-100% of 1-RM Snatch

(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

C. Every 45 seconds, for 6 minutes (8 sets):

Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat

D. Three rounds for time of:

20/15 Calories of Assault Bike

20 Double Kettlebell Front Rack Reverse Lunges (24/16 kg)

When the clock reaches 12:00…

For time:

30 Strict Chest-to-Bar Pull-Ups

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

10 Pull-Ups

15 Push Press (115/75 lbs)

20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

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

Row 1000 Meters

Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

C. Complete as many reps as possible in 6 minutes of:

Run 800 Meters

20 Toes to Bar

Max Reps of Push-Ups

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

10 Pull-Ups 15 Push Press (115/75 lbs)

20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

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

Row 1000 Meters

Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

C. Complete as many reps as possible in 6 minutes of:

Run 800 Meters

20 Toes to Bar

Max Reps of Push-Ups

A. Five sets of:

Halting Snatch Deadlift + Hang Snatch + Snatch Rest as needed

B. Ten sets of:

Back Squat:

1.) – 5 reps @ 60% of 1-RM

2.) – 3 reps @ 75%

3.) – 1 rep @ 85%

4.) – 3 reps @ 80%

5.) – 3 reps @ 85%

6.) – 2 reps @ 90%

7.) – 7 reps @ 75%

8.) – 7 reps @ 75%

9.) – 7 reps @ 75%

10.) – 7 reps @ 75%

Rest exactly 2 minutes between sets.

(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

C. Three rounds for time of:

9 Muscle-Ups

15 Strict Handstand Push-Ups

21 Toes-to-Bar

Run 800 meters