Three sets of:
Back Squat x 3 reps @ 80-85%
Rest 2 minutes between sets"

B.

Against a 2 minute clock, perform as many cals as possible of:
12 Thrusters (95/65lbs)
12 Pull-Ups
Max Calorie Echo/Assault Bike or Row in the remaining time.
Rest 60 seconds then repeat for FOUR total sets. On the 4th and final set, the time increases to THREE minutes.

*Each round the Thrusters and Pull-Ups increase by 3 reps.*

Rx+ Weights/Movements:
Thrusters - 115/85lbs
Pull-Ups - Chest to Bar Pull-Ups or Bar Muscle Ups (start at 6 and still increase by 3).

Movement Modification Suggestions:
Start at a rep count that you could perform unbroken and then adjust the increase each round accordingly. You should be able to keep both movements to 1-2 sets for all 4 rounds.

Complete as many rounds and reps as possible in 40 minutes of:
10 Dumbbell Push Press (50/35lbs)
20 Banded Hammer Curls
youtube.com/watch?v=A6UnlZZmHM8&featu
400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg
10 Stationary Dips or Bench Dips
20 Russian Kettlebell Swings (53/35lbs)
400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg
10 Double Dumbbell Bent Over Rows (50/35lbs)
20 Dumbbell Box Step Ups (1x 50/35lb to 20"" - hold however)
400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg

Goal: 3+ rounds. Adjust the single modality distance (row/bike/run) to something that can be completed in 2 minutes or less at 80% effort. Each mini triplet (i.e. 10 + 20 + 400) should take 4-5 minutes max.

Bench Press
*Set 1 - 10 reps @ 62-66%
*Set 2 - 8 reps @ 72-76%
*Set 3 - 6 reps @ 77-82%
*Set 4 - 4 reps @ 82-87%
*Set 5 - 2 reps @ 87-92%
Rest 2 minutes between sets

*Each set, with the exception of the 5th and final set, should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

B.

Complete as many rounds and reps as possible in 15 minutes of:
12 Toes to Bar
50 Foot Right Arm Dumbbell Single Arm Overhead Walking Lunge (50/35lbs)
12 Deadlifts (185/125lbs)
50 Foot Left Arm Dumbbell Single Arm Overhead Walking Lunge (50/35lbs)

Rx+ Weights:
Deadlifts - 225/155lbs
Lunges - 70/50lbs

Movement Modification Suggestions:
Toes to Bar - V-Ups, Toes to Rings, GHD Sit-Ups, Sit-Ups, Knees to Elbow

*Make an adjustment if you cannot perform at least 4-6 unbroken Toes to Bar.

In 15 minutes, Build to a 1RM for the day
*Low Hang Snatch
youtube.com/watch?v=ZJxwRfQ-TBo

Suggested Loading:

*Set 1 - 3 reps @ 70%
*Set 2 - 2 reps @ 75%
*Set 3 - 1-2 reps @ 80-83+%
*Set 4 - 1 rep @ 83-86+%
*Set 5 - 1 rep @ 86-89+%
*Set 6 - 1 rep @ 89-92+%
*Set 7 - 1 rep @ 92-95+%

B.

Five rounds for time of:
200 Meter Run
*Cleans (Power or Squat)*

Rx Weights:
Round 1 - 10 reps @ 40% of 1RM Clean
Round 2 - 8 reps @ 50% of 1RM Clean
Round 3 - 6 reps @ 60% of 1RM Clean
Round 4 - 4 reps @ 70% of 1RM Clean
Round 5 - 2 reps @ 80% of 1RM Clean

Rx+ Weights:
Round 1 - 10 reps @ 135/95lbs
Round 2 - 8 reps @ 165/115lbs
Round 3 - 6 reps @ 195/135lbs
Round 4 - 4 reps @ 225/155lbs
Round 5 - 2 reps @ 255/175lbs

Goal = <12 Minutes
Cap = 15 Minutes

Three sets of:
Band Resisted Push Ups x 12-15 reps
Rest 60 seconds
Back to Wall Handstand Hold x 45-60 Seconds
youtu.be/hLYXOP-rFk8
Rest 60 seconds
Tempo Handstand Push-Up Negatives x 5 reps @ 30A1
youtu.be/4lVVZWq1QSU
Rest 60 seconds

B.

Every 3 minutes, for 18 minutes (2 sets of):
Station 1: 8-10 Burpee Box Jump Overs (20-24" - step is ok) + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder

Station 2: 200 Foot Farmer Carry (53-70/35-53lbs) + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder

Station 3: 20-30 Wall Ball Shots (20/14lbs to 10/9') + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder

*Each station should be unbroken and/or take 60 seconds or less prior to the zone 2 cardio effort.

For Time:

Working

2 Minutes On, 1 Minute Off

50/40 Calorie Row

50 Wallballs

50 Burpees Over the Rower

50 Wallballs

50/40 Calorie Row

Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s

Sets 1-3: 2 reps @ 72-77%
Sets 4-6: 2 reps @ 77-82%
Sets 7-8: 1 rep @ 82-87%
*Pause for 2 seconds in the receiving position of ALL reps.

At the 16:00 mark…

Three sets of:
6-8 Push Press @ 55-60% of 1RM Jerk
Rest 2 minutes between sets

B.

Against a 60 second clock, perform as many reps as possible of:
15/10 Calorie Assault Bike
Max Dumbbell Bench Press (50/35lbs) in the remaining time.
Rest 4 minutes between sets and repeat for three (3) total sets (15 minutes).

*The bike should take less than 30 seconds at a 9/10 effort, leaving you 30 seconds to perform a set of Dumbbell Bench Press. If you cannot perform at least 12-15 reps in a row with this weight, adjust accordingly.

Rx+ Option:
Dumbbell Bench Press (70/50lbs)

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 15-20/10-15 Calorie Row
Station 2: 6 Devil's Press (50/35lbs)*

Rx+ Option: Add 1 Devil's Press Each Round

At the 10:00 mark, rest 2 minutes, then...

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 15-20/10-15 Calorie Echo/Assault Bike
Station 2: 8 Dumbbell Box Step Overs (50/35lbs to 20")

Rx+ Option: Add 2 Step Overs Each Round

For both EMOM's, the calories in station 1 should take around 45-55 seconds to complete at about a 7/10 effort. Adjust the calories accordingly.

B.

Every 90 seconds, for 18 minutes (3 sets of):
Station 1: 16-20 Tempo Dumbbell Death Marches @ 1111 (8-10 each leg; record load used)
youtu.be/CPXNy8d5i_k
Station 2: 8-12 Dumbbell Strict Press
Station 3: 30 Seconds of Jumping Lunges or 50 Foot Weighted Walking Lunge
Station 4: 8-10 Top to Bottom Banded Wood Choppers (each side)
youtube.com/watch?v=yya4VQmlOa0

Bench Press
*Set 1 - 10 reps @ 59-63%
*Set 2 - 8 reps @ 69-73%
*Set 3 - 6 reps @ 74-79%
*Set 4 - 4 reps @ 79-84%
*Set 5 - 2 reps @ 84-89%
Rest 90-120 seconds between sets.

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

B.

Against a 5 minute clock, perform the following:
400-600 Meter Run OR 40-50/30-40 Calorie Row or Echo/Assault Bike or Concept 2 Bike Erg
Ski, Bike, Row, or Assault Run in the remaining time.

No rest between sets and repeat for four total sets (20 minutes).

*The goal for this workout is to push the initial distance or calories and then use the secondary cardio option to bring the heart rate back down into the zone 2 range.

Pick the initial distance or calorie total that allows at least 90-120 seconds on the secondary cardio option. If looking at a heart rate chart for this workout we should see it look like peaks and valleys with the peaks happening during the primary cardio option and the valley coming during the secondary. The peaks should be no more than 170-180 beats per minute if you're wearing a heart rate monitor.

Every 2 minutes, for 10 minutes (5 sets of):
Hang Clean + Low Hang Clean + Clean

youtube.com/watch?v=U26hyI5gkfo
youtube.com/watch?v=CC7-rS0C6Zo
youtube.com/watch?v=ivYr4dPYVug

Set 1: 60%
Set 2: 64%
Set 3: 68%
Set 4: 72%
Set 5: 75%

*The focus is on perfect mechanics. Only perform as one unbroken complex if you can maintain quality positioning. Otherwise perform as a hang clean + low hang clean + drop and reset + clean.

At the 10:00 mark...

Every 2 minutes, for 6 minutes (3 sets of):
4 Clean Grip Deadlifts @ 72-82%

B.

Two rounds for time of:
30 Pull-Ups
15 Bar Facing Burpees
15 Ground to Overhead (95/65lbs)
15 Bar Facing Burpees
400 Meter Run

Goal = <16 Minutes
Cap = 19 Minutes

Four sets of:
Back Squat x 3 reps @ 75-80%
Rest 2-3 minutes between sets

B.

Complete as many rounds and reps as possible in 12 minutes of:
9 Box Jumps (24/20" with step down)
12 Toes to Bar
15 Wall Ball Shots (20/14lbs to 10')

Rx+ Options:
Wall Balls - (30/20lbs to 10/9')

Movement Modification Suggestions:
Box Jump Overs - Step Overs
Toes to Bar - V-Ups, GHD Sit-Ups, Toes to Rings

In teams of 2, for total time:

Two rounds of:
60/40 Calorie Assault Bike
60 Feet Anchored Sit-Ups
*Split both movements however*

Then, Two rounds of:
60/48 Calorie Row
60 Dumbbell Floor Press (40-60/25-40lbs)
*Split both movements however*

Then, Two rounds of:
400 Meter Run
10 Synchronized Dumbbell Burpee Deadlifts (40-60/25-40lbs)

Goal = <27 Minutes
Cap = 32 Minutes

Halting Snatch Deadlift + Low Hang Snatch
youtube.com/watch?v=-zWl_y8YaEg
youtube.com/watch?v=ZJxwRfQ-TBo

Every 2 minutes, for 6 minutes (3 sets of):
3 reps @ 60-70% of 1-RM Snatch

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 reps @ 70-80% of 1-RM Snatch

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 rep @ 75-85% of 1-RM Snatch

B.

Three rounds for time of:
25 Toes to Bar
15 Bar Facing Burpees
5 Front Squats (185/125lbs)
*Barbell comes from the ground*

Rx+ Option: 3 Front Squats @ 225/165lbs

Alternative Movement Suggestions:
Toes to Bar - V-Ups, GHD Sit-Ups, Toes to Rings

Goal = 9-11 Minutes
Cap = 13 Minutes

Option A:
Every minute, on the minute, for 15 minutes:
Station 1: 3-5 Wall Walks
Station 2: 6-10 Strict Handstand Push-Ups
Station 3: 6-8 Strict Pull-Ups

Option B:
Every minute, on the minute, for 15 minutes:
Station 1: 3-5 Wall Walks
Station 2: 6-8 Box Handstand Push-Ups or 4-6 Handstand Push-Up Negatives (no deficit)
youtube.com/watch?v=-4UiIX_ON_0
youtube.com/watch?v=R5wFUdRWh9o
Station 3: 10-12 Tempo Ring Rows @ 1111

*Adjust all station reps to be completed in no more than 40-50 seconds.

B.

Four sets for times every 4 Minutes:
12/9 Calorie Assault Bike
6 Devil's Press (50/35lbs)
12/9 Calorie Assault Bike


Goal = < 120 Seconds Each Set
Score= Total Working Time

Vertical Pressing Progression (Week 4)

Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s

Sets 1-2: 2 reps @ 68-73%
Sets 3-4: 2 reps @ 73-78%
Sets 5-6: 1 rep @ 78-83%
*Pause for 2 seconds in the receiving position of ALL reps.

At the 12:00 mark…

Every 2 minutes, for 6 minutes (3 sets of):
8-10 Push Press @ 50-55% of 1RM Jerk

B.

Complete as many rounds and reps as possible in 15 minutes of:
200 Meter Run
200 Foot Farmer Carry (53-70/35-53lbs)
250/200 Meter Ski or Row*
100 Foot Plate Push (45/35lbs)
100 Foot Overhead Plate Walking Lunge (45/35lbs)

*Sub Options for Ski or Row:
-500/400 Meter Concept 2 Bike Erg
-20/16 Calorie Echo/Assault Bike

Hinging Progression Week 4 (Cleans + Deadlifts)

Every 2 minutes, for 12 minutes (6 sets of):
Clean + Hang Clean
youtube.com/watch?v=ivYr4dPYVug
youtube.com/watch?v=U26hyI5gkfo

Set 1: 60%
Set 2: 64%
Set 3: 68%
Set 4: 72%
Sets 5-6: 75%

At the 12:00 mark...

Every 2 minutes, for 6 minutes (3 sets of):
6 Clean Grip Deadlifts @ 68-78%

B.

Against a 5 minute clock, perform as many reps as possible of:
15-12-9 reps of:
Calorie Row (Female Calories 12/9/6)
Lateral Burpees Over the Rower
*In the remaining time, perform as many Wall Ball Shots (20/14lbs to 10/9') as possible*
Rest 60 seconds between sets and repeat for a SECOND set.

*Adjust the calories/burpees to something that takes you 4 minutes or less, leaving you with AT LEAST 60 seconds to perform wall balls.

For time:
50 Alternating Dumbbell Snatches (50/35lbs)
100 Double Unders
40 Alternating Dumbbell Snatches
80 Double Unders
30 Alternating Dumbbell Snatches
60 Double Unders

Goal = <10 Minutes
Time Cap = 13 Minutes

Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 12-15 Dumbbell Push Press (50-70/35-50lbs)
Station 2: 12-15 Heel Elevated Goblet Squats (50-70/35-50lb single dumbbell)

Immediately followed by...

Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 12-15 Dumbbell Bench Press (50-70/35-50lbs)
Station 2: 12-15 Toes to Bar/GHD Sit-Ups or 20-25 V-Ups

*For all dumbbell movements, pick a weight you could do at least 12 reps with. If you can get all the way to 15, go heavier on the next round. Record the heaviest load used for the DB Push Press and DB Bench Press.

Every 90 Seconds for 30 Minutes

Station 1- 15/12 Calorie Assault Bike

Station 2- 20 Wallballs

Station 3 200 Meter Run

Station 4 - 20 DB Snatches (50/35 lbs)

Three sets of:
Back Squat x 5 reps @ 65-70%
Rest 2 minutes between sets.

B.

"Later Lats"

For time:
30 Pull-Ups (see below)
15 Squat Cleans (185/125lbs)
30 Pull-Ups (see below)

Goal = <8 minutes
Time Cap = 12 minutes

Rx+ Weights:
205/135lbs

Rx+ Movement Options:
30 Chest to Bar Pull-Ups
10 Ring Muscle Ups
10 Bar Muscle Ups

*The squat clean weight should be something that you could perform consistently; around 1 rep every 6-8 seconds or less. If you cannot do that with the 185/125lbs, adjust the loading to 60% of your 1RM clean.

*The gymnastics movement should be something that you could complete all repetitions in 3 sets or less. Adjust the movement and/or repetitions in order to maintain workout intensity.

Horizontal Pressing Week 4

Bench Press
*Set 1 - 10 reps @ 56-60%
*Set 2 - 8 reps @ 66-70%
*Set 3 - 6 reps @ 71-76%
*Set 4 - 4 reps @ 76-81%
*Set 5 - 2 reps @ 81-86%
Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

B.

Every 2 minutes, for 24 minutes (6 sets of):
Station 1: 26-33/21-26 Calorie Echo/Assault Bike
Station 2: 26-33/21-26 Calorie Row OR 300 Meter Run

Goal = 90 Seconds or Less of Work Each Station; Adjust Calories Accordingly