A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 7 reps @ 67-73%
*If you were able to perform all sets and percentages (65-70%) last week then increase by 2-3%
B.
Five rounds for time of:
40 Double-Unders
10 Push Presses (135/95 lbs)
10 Toes to Bar
For time:
800 Meter Run
40 Walking Lunges with Farmer's Carry (24/16 kg KBs)
40 Pull-Ups
800 Meter Run
40 Pull-Ups
40 Walking Lunges with Farmer's Carry (24/16 kg KBs)
800 Meter Run
A.
In 15 minutes build to today's 1-RM Tempo Front Squat @ 32X1
Followed by...
One set of:
Front Squat x Max Reps @ today's 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 DB Snatches (50/35 lbs)
A.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch @ 70-75% of 1-RM Snatch
Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.
B.
2 Rounds For Time
45 Double Unders
30 WallBalls
15 Pullups
Rest 90 Seconds
15 Pullups
30 Wallballs
45 Double Unders
Rest 90 Seconds
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 - 18/15 Calories of Assault Bike
Station 2 - 12 Devil's Presses (50/35 lb DBs)
Station 3 - 300/250 Meter Row
Station 4 - 30 Wall Ball Shots (20/14 lbs)
Station 5 - Rest
A.
In 15 minutes build to today's 3-RM...
Pause Front Squat @ 33X1
Please adhere to the tempo - 3 second descent, and a 3 second pause in the bottom position.
B.
Every 4 minutes, for 20 minutes (5 sets), for times:
400 Meter Run
12 Thrusters (75/55 lbs)
6 Bar Muscle-Ups
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 7 reps @ 65-70%
B.
Five rounds for time:
20/15 Calories of Assault Bike
12 Toes to Bar
12 Stationary or Ring Dips @ 1111
12 Push-Ups
Every 8 minutes, for 40 minutes (5 sets) for max calories:
800 Meter Run
20 Box Jump-Overs (24"/20")
10 Strict Handstand Push-Ups
Max Calories of Rowing
This is 40-consecutive minutes of movement. Your score will be the sum of the calories achieved rowing each set. Athletes may choose their strategy in terms of how hard to push the row, and in which sets...all that matters is total number of calories achieved over the course of the five sets.
A.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 65% or 1-RM
Reset the barbell every time on the floor...do not perform these touch and go.
youtube.com/watch?v=P_M64a_g-5I
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts
50-Foot Front-Racked Kettlebell Walking Lunges
100-Foot Double Kettlebell Overhead Carry
150-Foot Double Kettlebell Farmer's Carry
If you don't have a training partner for this session, use a 1:1 Work:Rest ratio - resting the length of time it took you to complete the preceding round.
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build to today's 1-RM.
B
Three rounds for time of:
20/15 Calories of Assault Bike
10 Clean & Jerks (135/95 lbs)
10 Bar-Facing Burpees
"Beach Muscles"
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by...
20 rounds (partners alternating full rounds) of...
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by...
1600 Meter Relay Run (alternating 400 meters)
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk
Build to approximately 90% of your 1-RM Clean & Jerk.
B.
"Devil's Sweet Tooth"
For time:
24/18 Calories of Assault Bike
12 Devil's Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil's Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil's Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil's Presses (50/35 lbs)
Against a 4-minute running clock...
500/400 Meter Row
12 Toes to Bar
Max Reps of Strict Handstand Push-Ups
Rest 2 minutes, and repeat for a total of six (6) sets.
A.
In 15 minutes build to today's 1-RM Pause Front Squat
B.
For time:
800 Meter Run
15 Dumbbell Thrusters
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
1000/800 Meter Row
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