FITNESS
A. Every minute, on the minute, for 15 minutes:
Minute 1 – 40 seconds of Jump Rope Technique Work
Minute 2 – 6-8 Strict L-Seated Pull-Ups, Strict Pull-Ups, Assisted stict Pull-Ups or Ring Rows
Minute 3 – 3-4 Wall Climbs
B. Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings
Rest 3 minutes between sets
AIM
A. Every minute, on the minute, for 20 minutes:
Minute 1 – Russian Kettlebell Swings x 10 reps
Minute 2 – Tempo Push-Ups x 10 reps @ 1111
Minute 3 – Alternating Reverse Lunges with KBs x 10 reps @ 2011
Minute 4 – Supine Ring Rows x 10 reps @ 1111
B. For time:
10 Burpees
20 Russian Kettlebell Swings
9 Burpees
18 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
…and so on down to…
1 Burpee
2 Russian Kettlebell Swings
SPORT
A. Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean
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:
80% 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. Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
*Note rounds and reps for both sets separately.
D. Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
*Rest as needed