A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
A. Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
A. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps
Build to today’s heavy double, and then…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 2 reps
Build to today’s heavy double, and then…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps
B. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 4 reps
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 6 reps @ 2-4% heavier than last week
Station 2 – 30 seconds of Double-Unders for max reps
D. Two rounds of:
200 meter Farmer’s Carry
200 meter Sandbag Carry (Bear Hug)
*Load based on what you can complete with no more than one drop per round per movement.
Optional Additional Conditioning Session
Eight sets of:
Row 1000 meter @ 10 seconds slower than your 5km Pace
Rest 60 seconds
*If your 5km PR TIME is 20 minutes, then your average pace will be 2:00/500 meters, therefore you will perform these 1000 meter repeats at 2:10/500 meters
(This session is best performed 3-4 hours prior to or following today’s primary session.)