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

20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from April 13, 2016? Goal is to either go heavier today, or take two extra steps per set.

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

Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

C. Three sets of:

Single-Arm DB Row x 8-10 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

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

20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from April 13, 2016? Goal is to either go heavier today, or take two extra steps per set.

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

Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

C. Three sets of:

Single-Arm DB Row x 8-10 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

A. Every two minutes, for 12 minutes (6 sets):

Power Clean + Hang Clean + Jerk Build to today’s heaviest set.

B. Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 3 reps @ 85-90%

* Set 8 – 10 reps @ 70-75%

Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C. Four sets for times of:

10 Thrusters (135/95 lbs)

20 Chest-to-Bar Pull-Ups

40 Russian Kettlebell Swings (32/24 kg)

Rest 4 minutes

D. Two 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:

Swoop, Tuck and Extend to L-Sit on Boxes x 10 reps (slow and controlled)

Rest 60 seconds

followed by…

Two sets of:

Hollow-Body Tuck-Ups x 25 reps

Optional Additional Conditioning Session

(Please perform this 3-4 hours after today’s primary work.)

Complete as many rounds and reps as possible in 24 minutes of:

40-Meter Sled Push (heavy)

10 Burpees

40-Meter Farmer’s Walk (heavy)

10 Burpees

A. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011 (stick to the tempo – 3 second descent)

Station 2 – Supine Ring Row x 8 reps @ 2111 (get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111 (increase load from last week’s sets of 10 reps)

B. Three rounds for time of:

Run 400 Meters

25 Kettlebell Swings

25 Push-Ups

A. Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used on April 11, 2016.

B. Three sets for max calories/reps of:

60 seconds of Assault Bike for Calories

Rest 60 seconds

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Rowing for Calories

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 60 seconds

Rest Day

FITNESS EXPRESS

Complete as many rounds and reps as possible in 18 mintues of:

10 Dips

15 Kettlebell Swings

20 Box Step-Ups with Dumbbells

FITNESS

Complete as many rounds and reps as possible in 18 mintues of:

10 Ring or Stationary Dips

15 Kettlebell Swings

20 Box Step-Ups with Dumbbells

“Mamba”

Complete as many rounds and reps as possible in 18 minutes of:

5 Ring Muscle-Ups

8 Power Cleans (185/125 lbs)

24 Box Jumps (30″/24″)

A. Accumulate 15-20 Freestanding Kick-Ups to Handstand

(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)

followed by…

Three sets of:

30 seconds of Nose-to-Wall Handstand Hold

Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk.

followed by…

Five sets of:

Wall-to-Freestanding Handstand Hold x Max Hold

Rest as needed

*Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold.

B. Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

C. “Mamba”

Complete as many rounds and reps as possible in 18 minutes of:

5 Ring Muscle-Ups

8 Power Cleans (185/125 lbs)

24 Box Jumps (30″/24″)

D. Three sets of:

Glute Ham Raises x 6-8 reps @2011

Rest as needed

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

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

6 Thrusters

6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

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 – 10 reps @ 70-80%

Rest 2 minutes between sets.

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

6 Thrusters (115/75 lbs)

6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

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

Minute 1 – Strict Handstand Push-Ups x 6-12 reps

(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)

Minute 2 – L-Seated Dead Hang x 30-45 seconds

(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

Minute 3 – Unbroken Double-Unders x 40 reps

B. Eight sets of:

Front Squat + Split Jerk

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

Rest 60-90 seconds

*Sets 1-2 – 70% of 1-RM Clean & Jerk

*Sets 3-4 – 75%

*Sets 5-6 – 80%

*Sets 7-8 – 85%

C. Every 2 minutes, for 12 minutes (6 sets) of:

2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 75% of 1-RM Clean & Jerk

*Sets 4-6 – 80%

D. Three Sets:

Dumbbell Floor Press x 10-12 reps @31X1

Rest 45 seconds

Ring Bicep Curls x 12 reps @3021

Rest 45 seconds

Banded Pull-Aparts x 30 reps @21X0

Rest 45 seconds

Optional Additional Conditioning Session

For max distances:

30 Seconds of Running @ 90-95% effort

Walk/Jog for 90 seconds

1 Minute of Running @ 90-95%

Walk/Jog for 2 minutes

2 Minutes of Running @ 90-95%

Walk/Jog for 3 minutes

3 Minutes of Running @ 90-95%

Walk/Jog for 4 minutes

2 Minutes of Running @ 90-95%

Walk/Jog for 3 minutes

1 Minute of Running @ 90-95%

Walk/Jog for 2 minutes

30 Seconds of Running @ 90-95%

A. Three sets of:

Strict Dumbbell Press x 8-10 reps @ 2011

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

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

6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

12 Kettlebell Swings

12 Box Jump-Overs

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

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

6 Strict Handstand Push-Ups

12 Kettlebell Swings (24/16 kg)

30 Double-Unders

A. Every 2 minutes, for 8 minutes (4 sets):

Muscle Snatch x 2 reps

Followed by…

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

Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

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

2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM

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

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

Halting Snatch Deadlift + 2 Snatch Pulls @ 90-95% of 1-RM Snatch

C. Every 30 seconds, for 6 minutes (12 sets):

Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.

D. Four sets of:

Jumping Lunges with Barbell x 20 reps

(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)

Rest 45 seconds

Strict Weighted Pull-Ups x 6-8 reps

Rest 45 seconds

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Strict Pull-Ups

20 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Strict Pull-Ups

20 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

A. Five sets of:

Hang Clean + Clean

Rest as needed

B. Back Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 2 reps @ 90%

*Set 7 – 7 reps @ 75%

*Set 8 – 7 reps @ 75%

*Set 9 – 7 reps @ 75%

*Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets.

C. “Ryan”

Five rounds for time of:

7 Muscle-Ups

21 Burpees to Target 12″ Above your Standing Reach