A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 70+%
followed by...
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by...
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 reps @ 90-95%
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Wall Walks
12 Alternating Dumbbell Snatches (50/35 lbs)
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 - 20/15 Calories of Assault Bike
Station 2 - 15 Devil's Presses (50/35 lb DBs)
Station 3 - 300/250 Meter Row
Station 4 - 30 Walking Lunges with Kettlebell Goblet Hold (24/16 kg)
Station 5 - Rest
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 85% of 1-RM
B.
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run
A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%
*Set 6 - 6 reps @ 80-85%
*Set 7 - 8-10 reps @ 70-75%
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Dumbbell Box Step-Overs (50/35 lbs to 24"/20" box)
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 - 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 - 20 Wall Ball Shots (20/14 lbs)
Minute 3 - 20 Push-Ups
Minute 4 - 15 Box Jump-Overs (24"/20")
Minute 5 - 30-Second Front Leaning Rest on Rings
A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today's 3-RM.
B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Burpee Box Jump-Overs (24"/20")
A.
Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.
Four rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups
In Teams of 2
1600 Meter Relay Run (200 Meters)
80 Russian KB Swings
60 Wallballs
40 KB Squats
20 Burpees
10 Pullups
For time:
The Back 40
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2
B.
Three 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
A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by...
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 85+%
Build to today's heavy double. Drop and reset between reps.
B.
Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
30 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.
A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
The goal for today is to establish your 8-RM Bulgarian Split Squat. You can sub in a barbell if you the DB’s aren’t heavy enough for you.
B.
For time:
1000/800 Meter Row
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Air Squats
1000/800 Meter Row
Four rounds for time of:
800 Meter Run
21 Thrusters (75/55 lbs)
15 Chest-to-Bar Pull-Ups
9 Dumbbell Box Step-Overs (50/35 lbs; 20" box)
TC-36 Minutes
A.
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
B.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
*Sets 1-2 = 60-65% of 1-RM Push Press
*Sets 3-4 = 70-75%
*Sets 5-6 = 80-83%
*Sets 7-8 = 85-88%
C.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Toes to Bar
12 Kettlebell Swings (24/16 kg)
In Teams of 2
For Time
1600 Meter Run
50 Devils Press
100 Sit Ups
200 Air Squats
1600 Meter Run
TC-36 Minutes
Rx- Partners Run Together
Scaled- Partners Alternate 200 Meter Runs
A.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)
B.
For time:
40/32 Calories of Rowing
30 Ground to Overhead (75/55 lbs)
20 Bar-Facing Burpees
200 Meter Run
20 Bar-Facing Burpees
30 Ground to Overhead (75/55 lbs)
40/32 Calories of Rowing
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%
Followed by...
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)
B.
Complete as many rounds and reps as possible in 8 minutes of:
1 Thruster (115/75 lbs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
4 Thrusters
8 Pull-Ups
...and so on, following the pattern for 8 minutes.
A.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk
*Sets 1-2 = 55-60% of 1-RM Push Press
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
B.
Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar
9 Strict Handstand Push-Ups
12 Pull-Ups
15/10 Calories of Assault Bike
Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.-
A.
Three sets of:
3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control - adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.
B.
Every 5 minutes, for 25 minutes (5 sets) for times:
24/18 Calories of Assault Bike
6 Devil's Presses (50/35 lb DBs)
12 Walking Lunges with Dumbbell Farmer's Carry (50/35 lb DBs)
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row or 400 Meter Run
40 Double-Unders
300-Foot Farmer's Carry (32/24 kg KBs)
20 Kettlebell Swings (32/24 kg)
10 Strict Pull-Ups
800 Meter Run or 1000/800 Meter Row
50 Box Jump Overs
30 Ground to Overhead (135/95)
30 Burpees
800 Meter Run or 1000/800 Meter Row