FITNESS
A. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – Bench, Bar, or Ring Dips (strict) x 8-10 reps @ 31X1 (scale reps to 3-5 if you are not yet proficient on Rx dips)
Minute 2 – Banded Hip Bridges x 20 reps
Minute 3 – 45-60 seconds of Double-Under Practice
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Push-Ups
100 Meter Run
C. Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed
AIM
A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps @ 20X1
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run
C. Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed
SPORT
A. Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
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
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale,
inhale, brace and descend – if you take longer than that your set is
over)
C. Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (20/14 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes
D. Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
20 Banded Knee Raises (Figure 4 Pose)
Rest as needed