Take 15 minutes to build to today's 1RM Strict Press

Suggested loading:

Set 1 - 3 @ 60%
Set 2 - 2 @ 70%
Set 3 - 1 @ 75-80%
Set 4 - 1 @ 80-85%
Set 5 - 1 @ 85-90%
Set 6 - 1 @ 90+%
Set 7 - 1 @ 90+%

Rest at least 90 seconds between all sets.

B.

Option A:
For time:
21 Deadlifts (155/105lbs)
3 Wall Walks
15 Deadlifts (185/125lbs)
5 Wall Walks
9 Deadlifts (225/155lbs)
7 Wall Walks

Option B:
For time:
21 Deadlifts (155/105lbs)
50 Foot Handstand Walk
15 Deadlifts (185/125lbs)
100 Foot Handstand Walk
9 Deadlifts (225/155lbs)
150 Foot Handstand Walk

Rx+ Loading:
21 @ 185/125lbs
15 @ 225/155lbs
9 @ 275/185lbs

*Adjust your own weights for either option.
*Please customize the deadlift weights to something that could be completed in 2-3 sets each time.

Goal = <10 Minutes
Cap = 12 Minutes

HSPU Density Test

Take 5 minutes to warm-up for Strict Handstand Push-Ups and different variations your members might use today for this test.

90 Seconds Max Reps for Strict Handstand Push-Ups
90 Seconds Rest
60 Seconds Max Reps for Strict Handstand Push-Ups
60 Seconds Rest
30 Seconds Max Reps for Strict Handstand Push-Ups
30 Seconds Rest

B.

Against a 60 second clock, perform as many reps as possible of:
50 Double Unders
Max Calorie Assault Bike in the remaining time.
Rest 2 minutes between sets and repeat for FIVE total sets.

*Adjust the double unders to a rep range that can be completed in 35 seconds or less.

Back Squat

*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 85-90%
*Set 4 - 5 reps @ 75%
*Set 5 - 3 reps @ 80-85%
*Set 6 - 1 rep @ 90+%
Rest 2-3 minutes between sets

B.

Against a 5 minute clock, perform as many reps as possible of:
3 Dumbbell Bench Press (50/35lbs)
3 Toes to Bar or V-Ups
6 Dumbbell Bench Press (50/35lbs)
6 Toes to Bar or V-Ups
9 Dumbbell Bench Press (50/35lbs)
9 Toes to Bar or V-Ups
etc.. adding 3 reps to each movement until the 5 minute mark.

Rest 5 minutes between sets and repeat for TWO total sets

Every 2 minutes, for 6 minutes (3 sets of):
3 Snatches + 1 Overhead Squat @ 66-71%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ 71-76%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 76-81%

*Overhead squat only after the final snatch.
**Perform each snatch as singles.

B.

Ten rounds for time of:
15 Wall Ball Shots (20/14lbs to 10')
12 Alternating Dumbbell Snatches (50/35lbs)
9/7 Calorie Row

Goal = <20 minutes
Cap = 23 Minutes

ake 15 minutes to build to today's heavy, but technically sound, 1-RM Split Jerk

Suggested loading:

*Set 1 - 3 @ 60%
*Set 2 - 2 @ 70%
*Set 3 - 1 @ 75-80%
*Set 4 - 1 @ 80-85%
*Set 5 - 1 @ 85-90%
*Set 6 - 1 @ 90+%
*Set 7 - 1 @ 90+%

Rest 2 minutes between all sets.

B.

For time:
30 Bar Facing Burpees
15 Hang Power Cleans (115/85lbs)
30 Pull-Ups
15 Hang Power Cleans (115/85lbs)
30 Bar Facing Burpees

Rx+ Loading and Movements:
155/105lbs
15 Bar or Ring Muscle Ups instead of 30 Pull-Ups

Goal = <12 Minutes
Cap = 15 Minutes

In teams of 2...

Every 10 minutes, for 30 minutes (3 sets of):
20 Dumbbell Devil's Press (35/25lbs)
youtube.com/watch?v=fuWlmpSBNGM
40/30 Calorie Echo/Assault Bike
60 Goblet Hold Alternating Lunges
80 Push-Ups

Round 1 - Non working partner must be hanging from the pull-up bar or rings for the other partner to accumulate reps.

Round 2 - Non working partner must be holding a wall sit for the other partner to accumulate reps.

Round 3 - Non working partner must be holding an elbow plank hold for the other partner to accumulate reps.

*Split all calories and reps however.

Every 2 minutes, for 20 minutes (10 sets of):
Clean
youtube.com/watch?v=ivYr4dPYVug

Set 1: 1.1.1 @ 65%
Set 2: 1.1 @ 70%
Set 3: 1 @ 75%
Set 4: 1.1.1 @ 72%
Set 5: 1.1 @ 77%
Set 6: 1 @ 82%
Set 7: 1 @ 87%
Set 8: 1 @ 92%
Set 9 & 10: 1 @ 92+%

*Build based on quality.

*1.1.1 = 1 rep, rest 5-10 seconds, 1 rep, rest 5-10 seconds, 1 rep.

B.

For time:
9-6-3-6-9 reps of:
Deadlifts (185/125lbs)
12-9-6-9-12 reps of:
Toes to Bar

Rx+ Movements/Loading:
Deadlifts (225/155lbs)
Toes to Bar - 9-6-3-6-9 reps of Bar Muscle Ups

Goal = < 9 Minutes
Cap = 12 Minutes

Eight rounds for time of:
400/350 Meter Row OR 25/20 Calorie Assault Bike
200 Meter Run @ Zone 2 Pace

Goal = Push the row or bike HARD then use the 200 meter run to bring the heart rate back down.

Time Goal = <22 Minutes
Cap = 25 Minutes

Back Squat

*Set 1 - 5 reps @ 65%
*Set 2 - 3 reps @ 75%
*Set 3 - 1 rep @ 80-85%
*Set 4 - 5 reps @ 70%
*Set 5 - 3 reps @ 75-80%
*Set 6 - 1 rep @ 90+%
Rest 2 minutes between sets

B.

Every 2:30, for 20 minutes (4 sets of):
Station 1: 30 Second Max Calorie Echo/Assault Bike (1 Cal = 1 Rep)

Station 2: 30 Seconds of Max Front Squats (185/125lbs - from the rack)

Rx+ Loading:
225/155lbs

*If you cannot perform at least 8 unbroken front squats with this load, adjust the weight to something that you can.

Take 15 minutes to build to today's 1RM Bench Press

Suggested loading:

Set 1 - 3 @ 60%
Set 2 - 2 @ 70%
Set 3 - 1 @ 75-80%
Set 4 - 1 @ 80-85%
Set 5 - 1 @ 85-90%
Set 6 - 1 @ 90+%
Set 7 - 1 @ 90+%

Rest at least 90 seconds between all sets.

B.

Complete as many rounds and reps as possible in 20 minutes of:
18/15 Calorie Row
15 Dumbbell Bench Press (50/35lbs)
12 Pull-Ups
9 Dumbbell Burpee Deadlifts (50/35lbs)

Rx+ Movements/Loading:
70/50lbs
Pull-Ups - Chest to Bar Pull-Ups

Every 2 minutes, for 6 minutes (3 sets of):
3 Snatches + 1 Overhead Squat @ 63-68%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ 68-73%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 73-78%

*Overhead squat only after the final snatch.
**Perform each snatch as singles.

B.

Against a 4 minute clock, perform as many reps as possible of:
400 Meter Run
4 Wall Walks
40 Double Unders
Max Distance Farmer Carry (70/53lbs - 25 feet = 1 rep) in the remaining time.
Rest 60 seconds between sets and repeat for 3 total sets (15 minutes).

Rx+ Movement/Loading:
Wall Walks - 40 Foot Handstand Walk
Farmer Carry (100/70lbs)

With a partner, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run or 500/400M Row (together)
20 Burpee Pull-Ups
30 Dumbbell Squats (50/35lbs)
40 Toes to Bar

*Split all movements except the run however you'd like.

Option A:
For time:
21 Strict Handstand Push-Ups
Rest 60 seconds
15 Strict Handstand Push-Ups
Rest 60 seconds
9 Strict Handstand Push-Ups

*Adjust reps to something that would be tough to complete unbroken.

Time Cap = 8 Minutes (including rest)

Option B:
Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 3-5 Tempo Handstand Push-Up Negatives @ 31A1
*Use a pad to decrease range of motion if needed. Lower slowly, drop off the wall, kick back up.
Station 2: 6-8 Tempo Ring Rows @ 31X1

B.

Every 3 minutes, for 24 minutes (8 sets of):
200 Meter Run
Bike or Row in the remaining time @ 60% Effort

Goal = Push the 200's then use the secondary machine to recover.

*Alternative to running:
40 Second Hard Effort Bike or Rowi

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

Sets 1-2: 2 reps @ 76-81%
Sets 3-4: 2 reps @ 81-86%
Sets 5-6: 1 rep @ 86-91%
*Pause for 2 seconds in the receiving position of ALL reps.

At the 12:00 mark…

Three sets of:
4-6 Push Press @ 60-70% of 1RM Jerk
Rest 2 minutes between sets

B.

Complete as many rounds and reps as possible in 9 minutes of:
6 Chest to Bar Pull-Ups
8 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
10 Box Jump Overs (24/20"" with step down)

Rx+ Movement Options:
4 Bar Muscle Ups or Ring Muscle Ups

Rx+ Loading: 70/50lbs

Back Squat
*Set 1 - 5 reps @ 60%
*Set 2 - 3 reps @ 70%
*Set 3 - 1 rep @ 75-80%
*Set 4 - 5 reps @ 65%
*Set 5 - 3 reps @ 70-75%
*Set 6 - 1 rep @ 85+%
Rest 2 minutes between sets

B.

Four rounds for time of:
15/12 Calorie Row
15 Double Dumbbell Squats (50/35lbs)
15/12 Calorie Echo/Assault Bike or 200 Meter Run
60 Double Unders

Goal 18-20 Minutes
Time Cap = 21 Minutes

Rx+ Loading: 70/50lbs
Rx+ Movement Option: 60 Crossovers

Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 10-12 Ring Rows + 15 Second Hold on Last Rep
Station 2: 12-16 Dumbbell Death March
youtu.be/S5d83EC6rj4

Immediately followed by...

Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 1-1-2 Dumbbell Bench Press x 8-10 reps
Station 2: 15 Heavy Russian Kettlebell Swings

B.

Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 30 Second Max Calorie Echo/Assault Bike (1 Cal = 1 Rep)

Station 2: 30 Seconds Max Dumbbell Push Press (50/35lbs)

Station 3: 30 Seconds of Lateral Burpees Over the Dumbbells

Rx+ Loading: 70/50lbs

*Dumbbell weight needs to be something you could hold on to for the full 30 seconds.

Every 2 minutes, for 16 minutes (8 sets of):
Hang Clean + Low Hang Clean + Clean

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

Sets 1-2: 64%
Sets 3-4: 68%
Sets 5-6: 72%
Set 7: 76%
Set 8: 79%

B.

Against a 16 minute clock...

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to Bar
1-2-3-4-5-6-7-8-9-10 reps of:
Thrusters (75/55lbs)

Then, in the remaining time ...

Build to a heavy:

Clean + Front Squat + Hang Clean + Front Squat

Every 2 minutes, for 6 minutes (3 sets of):
3 Snatches + 1 Overhead Squat @ 60-65%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ 65-70%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 70-75%

*Overhead squat only after the final snatch.
**Perform each snatch as singles.

B.

Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (95/65lbs)
28 Double Unders

Rx+ Loading:
135/95lbs

Movement Modification Suggestions:
Overhead Squats - Front Squats
Double Unders - 7 Box Jump Overs (24/20"")

*Squat weight should be something that can be performed unbroken and with minimal rest prior to picking the barbell up.

Bench Press
*Set 1 - 8 reps @ 65-69%
*Set 2 - 6-8 reps @ 75-79%
*Set 3 - 4-6 reps @ 80-85%
*Set 4 - 2-3 reps @ 85-90%
*Set 5 - 1-2 reps @ 90-95%
Rest 2 minutes between sets

B.

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row
AMRAP in the remaining time of:
12 Stationary Dips
6 Dumbbell Burpee Deadlifts (50/35lbs)
Rest 60 seconds between sets and repeat for a total of THREE (3) sets. Pick up where you left off on the AMRAP each time.
*Adjust the ""buy-in"" (500m row) to something that could be completed in under 2 minutes.

Every minute on the minute for 8 minutes:
4-8 Strict Handstand Push-Ups
*Sets should be unbroken and take under 30 seconds each minute. Use a pad to decrease range of motion as necessary. Try to perform the same as or slightly more difficult than when you performed the density test*

Rest until the 10:00 mark, then...

For time:
20-30 Strict Handstand Push-Ups
*Pick a number you could get to in less than 5 attempts. Time cap = 3 minutes.*

B.

Complete as many rounds and reps as possible in 22 minutes of:
500 Meter Row or 400 Meter Run or 1000 Meter Concept 2 Bike Erg
400 Meter Run or 400 Meter Ski or 30/24 Calorie Assault Bike

*Pick 2 different machines and alternate back and forth between them. Each individual machine/station should take no more than 2 minutes at a time