FITNESS & AIM

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)
Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
Station 3 – L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)

B. Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

SPORT

A. Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C. Three sets for times of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes

D. Three sets of:
GHD Hip Extension + Barbell Row x 10 reps
Rest 60 seconds
Banded March + Weighted Anterior Loading x 3 minutes
(Anterior Loading Meaning a Heavy Sandbag/D-Ball/Medicine Ball)
Rest 60 seconds

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B. Three rounds for time of:
400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

AIM

A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

B. Three rounds for time of:
400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

SPORT

A. Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
Same as last week…see if you can improve upon last week’s results.

B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C. Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

D. Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters
10/8 Muscle-Ups
*This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

FITNESS

A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 30 seconds
Kettlebell Swings x 20 reps
Rest 30 seconds
V-Ups x 15-20 reps
Rest 30 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
200 Meter Run

AIM

A. Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots

SPORT

A. Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.

B. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday

D. Four sets, not for time, of:
Banded Hip Bridges x 60 Seconds
1 Legless Rope Climb
Seated Goodmornings x 8-10 reps
1 Legless Rope Climb

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.
Five sets of:
Run 800 Meters @ 80%
Run 400 Meters @ 40-50%

TEAM WOD

In teams of two, with one person working at a time, complete:
50 Power Cleans (135/95 lbs)
800 Meter Run (400 Meters each)
50 Front Squats (135/95 lbs)
800 Meter Run (400 Meters each)
50 Shoulder to Overhead (135/95 lbs)
800 Meter Run

SPORT

A. Complete as many rounds and reps as possible in 15 minutes of:
10 Strict Handstand Push-Ups
20 Back Squats (135/95 lbs)
Rest 5 minutes, and then…

B. Complete as many rounds and reps as possible in 20 minutes of:
20 Chest-to-Bar Pull-Ups
40 Calories of Rowing
80 Double-Unders

FITNESS

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B. Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 8 Toes to Bar

AIM

A. “Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

B. Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

SPORT

A. Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+

B. Every minute, on the minute, for 10 minutes:
Snatch x 2 reps
(reset before each rep)
Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%

C. “KIll Cliff Granite Games Qualifier Week 4“
Complete as many reps as possible in 13 minutes of:
10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups

D. Ten minutes of:
Assault Bike @ 65-75%

Optional Conditioning Session
Five rounds for time of:
Run 800 Meters @ 85%
Rest 2 minutes

FITNESS

A. Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds

B. Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run

AIM

A. Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B. Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

SPORT

Rest Day