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
Kettle-bell 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
100 Meter Run
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
A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
followed by…
One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)
B. Every 2 minutes, for 16 Minutes (8 sets) of:
Split Jerk x 1 rep @ 90+%
C. For time:
Run 1 Mile
immediately followed by…
Four rounds for time of:
10 Strict Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
40-Feet of Walking Lunges with KBs (24/16 kg)
Please note two seperate times. First time is 1-Mile run, second time is final time to complete both portions.
D. Three sets of:
Seated Single-Leg Lifts x 20 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 a heel as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
Optional Additional Conditioning Session
Three sets of:
Row 2000 meters @ 5km PR Pace
Rest 90 seconds