FITNESS

A. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 2 Turkish Get-Ups
(keep the movement slow and controlled, focus on positioning)
Minute 2 – 6 Romanian Deadlifts @ 3011
Minute 3 – 10-12 Tempo Push-Ups @ 11X1

B. In teams of two, partners alternate complete sets to complete 5 sets each of:
10 Goblet Squats
15 Kettlebell Swings
100 Meter Run

AIM

A. Every two minutes, for 16 minutes (8 sets) of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build over the course of the 8 sets to today’s heavy.

B. In teams of two, partners alternate complete sets to complete 5 sets each of:
5 Overhead Squats*
15 Kettlebell Swings (32/24 kg)
30 Double-Unders
*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

SPORT

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)

B. I. Every minute, on the minute, for 5 minutes:
High Hang Snatch x 1 rep @ 70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)
Rest 60 seconds, and then…
II. Every minute, on the minute, for 5 minutes:
Snatch from 2″ Below the Knee x 1 rep @ 75-80%
(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)
Rest 60 seconds, and then…
III. Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 80-85%

C. Five sets of:
40/30 Calories of Assault Bike
7/5 Ring Muscle-Ups
Rest 90 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

D. Three sets of:
Dumbbell Rollback Extensions x 8 reps
Rest as needed
Reverse Snow Angles x 15-20 reps
Rest as needed
*Overhand Deadlift Hold x 30 seconds
Rest as needed
*Pull Bar out of the rack (not from floor). Bar weight should be as heavy as possible, but you are not allowed to mix your grip or hook grip the bar – just a standard double-overhand grip.

TEAM WOD

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs
*Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

SPORT

A. Every minute, on the minute, for 12 minutes (4 sets):
Interval 1 – Bar Muscle Ups x 3-6 unbroken reps
Interval 2 – 30 Double-Unders + 8 Toes to Bar
Interval 3 – 15 Meter Handstand Walk
(use a partner assist if you can’t handstand walk yet)

B. I. For time:
100/75 Calories of Assault Bike
Rest exactly 5 minutes, and then…

II. For time:
Run 400 Meters
15 Ground to Overheads (185/125 lbs)
Run 400 Meters
Rest exactly 5 minutes, and then…

III. For time:
Run 800 Meters
60 Chest-to-Bar Pull-Ups
Run 800 Meters

C. I. Five sets of:
50 Meter Pinch-Grip Plate Carry
(walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio
Followed by…

II. Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes
Followed by…

III. Two sets of:
Behind the Back Wrist Curls x 60 seconds (45/33 lb BB)
Rest 2 minutes

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
20-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B. For time:
50 Calories of Assault Bike
30 Thrusters
800 Meter Run

AIM

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B. For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters

SPORT

A. Every 90 seconds, for 9 minutes (6 sets):
Jerk x 2 reps @ 75-90%
Use jerk blocks if possible. Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 300/250 Meters
3 Power Snatches @ 70% of 1-RM Snatch
6 Overhead Squats
Finish each set as quickly as possible and note times for each.

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

D. Complete as many rounds and reps as possible in 8 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups to 4″/2″ Deficit
12 Overhead Walking Lunges with Kettlebells (24/16 kg KBs)

FITNESS & AIM

A. Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…

B. Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Push-Ups
15 Box Jump-Overs (24″/20″) or hurdle hops
Rest 4 minutes, and then…

C. Complete as many calories as possible in 4 minutes of:
Assault Bike or Rower

SPORT

Rest Day

FITNESS & AIM

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

B. Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

FITNESS EXPRESS

A. Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

B. Tabata Abs
20s of max rep: Hip swivel From plank, tip to each side allowing the hip to tap the floor, or nearly so.
rest 10s
20s max reps: FLR shoulder tap From a high plank position alternate tapping each shoulder. Do this slowly and with control. For extra bang, raise the opposite leg to the moving hand. Control the hips as much as possible. Don’t allow them to swing wildly from side to side.
rest 10s
20s max reps: Star V-ups. Supine position, arms & legs in star shape, sit up and reach for your leg raised opposite leg. For the first interval stick with one side. On the second round do the other side.
rest 10s
20s max reps: Hollow Crunch A move from Pilates. Come into a crunch position with the upper body and extend legs off the ground. The straighter and lower to the floor your legs are, the harder. However, if you feel it in your back, raise and/or bend the legs so you maintain contact with the floor with your lower back. Arms are straight either side of your body, quickly batting the air.
x 2 rounds

Notes:
Hip swivel – From plank from elbows, tip to each side allowing the hip to tap the floor, or nearly so.

FLR shoulder tap — From a high plank position alternate tapping each shoulder. Do this slowly and with control. For extra bang, raise the opposite leg to the moving hand. Control the hips as much as possible. Do not swing wildly from side to side.

Star V-ups — Supine position, arms & legs in star shape, sit up and reach for your opposite raised leg. For the first interval stick with one side. On the second round do the other side.

Hollow Crunch — legs remain off ground, arms extended and over chest or head, crunch by pulling shoulders off ground, pressing back into the floor.

SPORT

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

B. Every minute, on the minute, for 21 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
Minute 3 – 12 Push Press (115/75 lbs)
When the clock hits 21:00, perform…
Three rounds for time of:
30 Double-Unders
10 Pull-Ups
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
12 Push Press (115/75 lbs)

C. Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6-8 @ 21X1
Rest as needed
Chinese Planks x 60 seconds
Rest as needed