A. Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 25 Kettlebell Swings
Station 2 – 8-10 L-Seated Dumbbell Presses
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Station 4 – 60 second Prone Plank Hold
B. Three rounds for max reps of:
60 seconds of Assault Bike or Rowing (for Calories)
60 seconds of Strict Pull-Ups
60 seconds of Push-Ups
A. Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 4 reps @ 50-60%
*Set 2 – 4 reps @ 60-65%
*Set 3 – 3 reps @ 65-70%
*Set 4 – 3 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 80-85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – Test 5-RM
B. For time:
Row 1000 Meters
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups
A. Every minute, on the minute, for 12 minutes:
Minute 1 – 50 Double Unders
Minute 2 – 1-3 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-3 Skin The Cats Minute 3 – Kettlbell Snatch x 4-6 reps each arm
B. Six sets of:
Back Squat x 3 reps @ 42X1
Rest 2 minutes
*Aim to increase load by 2-3% on last week.
C. Four sets of:
3 Deadlifts to Knee + 1 Deadlift @ 70-75% of 1-RM Deadlift
Rest as needed
Pause for 2 seconds at the knee and the ground every rep.
D. Four rounds for time of:
6 Hang Snatches (155/105 lbs)
8 Burpee Box-Jump-Overs (24″/20″)
12 Chest-to-Bar Pull-Ups
E. One set of:
300 Meter Sandbag Carry (80-120 lbs) (no stopping)