A. Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
10 Dumbbell Thrusters
15 Push-Ups
20 Walking Lunges with Dumbbells
B. Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Hollow Body Holds x 60 seconds
Rest 60 seconds
A. Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24″/20″)
B. Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Alternating Shoulder Tap Plank Holds x 60 seconds
Rest 60 seconds
A. Three sets of:
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
Kipping Pull-Ups on Rings x 8-10 reps
Rest 60 seconds
B. Eight sets of:
Split Jerk x 3 reps @ 75-78% (goal is 2-3% more than last week)
Rest 90 seconds
Followed by…
One set of:
Push Press x Max Unbroken Reps @ 75% of last weeks 1-RM
C. Five rounds for time of:
5 Strict Handstand Push-Ups to 6″/4″ Deficit
1 Legless Rope Climb
Immediately followed by…
For time:
50/40 Calories of Assault Bike
30 Kettlebell Swings (32/24 kg)
40/30 Calories of Assault Bike
20 Kettlebell Swings (32/24 kg)
30/20 Calories of Assault Bike
10 Kettlebell Swings (32/24 kg)
*If possible, note two different times…time through the HSPUs and Rope Climbs, and then total time.
D. Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Rocks x 30 seconds
Minute 3 – Seated L-Sit Double Leg Lifts x 30 seconds
Optional Additional Conditioning Session
Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 2 minutes