Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Or Partner Version
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 60 reps
115 pound Push Press, 40 reps
60 Pull-ups
Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.
A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift
B.
Every minute, on the minute, for 15 minutes:
30 Double-Unders
3 Deadlifts
Load should be challenging, but without sacrificing sound mechanics. Don't exceed 70% of today's 3-RM.
In Teams of 2, Alternate Full Rounds
21 Air Squats
15 Sit Ups
9 Push Ups
TC 30 Minutes
A.
Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Pistols
10 Burpee Box Jump-Overs (24"/20")
Every 10 minutes, for 40 minutes (4 sets) for times:
1000/800 Meter Row
20 Box Jumps (24"/20" - jump up, step down)
10 Wall Walks or 20 Hand Stand Pushups
5 Ring Muscle-Ups
A.
Every 3 minute, for 21 minutes (7 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+, 101, 101+
B.
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted:
500/400 Meter Row
3 Snatches or 12 DB Snatches
A.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
"AB-3"
For max calories:
3 minutes of Assault Bike
This is a short, simple and brutal test. Give this everything you have and we promise you won't need more than these three minutes to feel as if you have done a lot of training today.
n teams of two, complete for time:
2000 Meter Row*
Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they'd like, as long as no rowing occurs unless the partner is in a static hold.
When the running clock reaches 10:00...
In teams of two, complete for time:
800 Meter Run (together)
100 Thrusters (75/55 lbs)
Athletes may only perform thrusters while their partner holds a front-leaning rest position. Teammates may switch as frequently as they'd like.
When the running clock reaches 20:00...
In teams of two, complete for time:
800 Meter Run (together)
100 Push-Ups*
Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they'd like.
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 2 reps
Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final 6 sets at 85%.
B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
10 Pull-Ups
5 Ground to Overheads (135/95 lbs)
A.
Four sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by...
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes
B.
For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 - or heavier if you have it)
50 Walking Lunges with DB/KB Farmer's Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24"/20")
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times - the sum of your six sets times.
Compare your results to December 12, 2022.
A.
Take 12-15 minutes to build to a 90-95% Back Squat
(List your heaviest lift as set 1)
Followed by...
Every minute, on the minute, for 8 minutes:
1 Back Squat @ 65-75% of 1-RM
This must be 100% effort when it comes to speed as you stand up.
B.
For time:
750/600 Meter Row
40 Double Kettlebell Front Squats (24/16 kg KBs)
400 Meter Run
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Strict Press
Set 1 - 5 reps @ 60-70%
Set 2 - 5 reps @ 65-75%
Set 3 - 5 reps @ 70-80%
Set 4 - 5 reps @ 75-85%
Set 5 - 5 reps @ 75%+
B.
Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
6 Dumbbell Bench Presses (70/50 lb DBs)
12/9 Calories of Assault Bike
30 Double-Unders or Lateral Parallette Jump-Overs
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
9 Devil's Presses (50/35 lb DBs)
immediately followed by...
Overhead Plate Hold (45/25 lbs) - while next teammate completes the row and devil's presses.
Rest 8 minutes, and when the running clock reaches 20:00...
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; 6 each arm - non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by...
Front-Racked Kettlebell Hold (24/16 kg) - while next teammate completes the Assault Bike and push presses
A.
Every 2:30, for 15 minutes (6 sets):
Back Squat
Set 1 - 4 reps @ 75%
Set 2 - 3 reps @ 80%
Set 3 - 3 reps @ 85%
Set 4 - 1 rep @ 90%
Set 5 - 10 reps @ 70%
Set 6 - 10 reps @ 75-80%
B.
Four rounds for time:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer's Carry (32/24 kg)
Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24"/20" - step-down from top)
10 Strict Pull-Ups
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Strict Press
Set 1 - 5 reps @ 65-75%
Set 2 - 3 reps @ 70-80%
Set 3 - 1 reps @ 75-85%
Set 4 - 3 reps @ 77-87%
Set 5 - 2 reps @ 80-90%
Set 6 - 1 rep @ 85-95%
Sets 7-8 - 8 reps @ 70-80%
B.
Against a 4-minute running clock....
400 Meter Run
6 x (5 Push-Ups + 1 Wall Walk)
Max Reps of Double-Unders or Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of three (3) sets.
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Build to today's heavy.
Followed by...
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today's heavy
B.
For time:
500/400 Meter Row
50 Alternating Dumbbell Snatches