Five sets:
Push Press x 2 reps + Push Jerk x 3 reps
Rest 2 minutes
Start at 65% of your 1-RM Push Press and build over the course of the 5 sets.
B.
Complete as many rounds and reps as possible in 12 minutes:
15/12 calories Assault Bike
15 Toes-to-Bar
50 Double-Unders
Goal: 4-6 rounds
Three sets:
Russian Step-Up x 8 reps per side @ 31X1 or Alternating Pistol Squats x 16 reps
youtu.be/XxSuWba3qM0
Rest 15 seconds
Renegade Row x 8 reps
youtu.be/_8V0_yKHIeM
Rest 2 minutes
B.
For time:
40 Wall Ball Shots (20/14lbs to 10'/9' target)
800 Meter Run
40 Wall Ball Shots
Target Time: 8:30-11:30
Time Cap: 13 min
Eight Sets (Every 1:30)
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
B.
Three sets for max reps of:
60 seconds of Hang Cleans (115/75 lbs)
60 seconds of Box Jumps (24/20")
Rest 2 minutes
Goal: Stay moving for the full 60 seconds each set.
Four sets of:
Hip Thrusts x 6 reps @ 20X1
youtube.com/watch?v=0DFYA-HysRE
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Bent-Over Dumbbell Rows x 6 reps @ 2111
youtu.be/WTnsB6Qw_zI
Rest 90 seconds
B.
For time:
400 Meter Run
21 Deadlifts (205/155 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
Goal: Sub 15:00
Time Cap: 20:00
8 Sets (Every 2:00)
Clean x 1.1
(rest 10 seconds between singles)
B.
Ten rounds for time of:
3 Power Cleans (165/115 lbs)
3 Bar-Facing Burpees
Goal < 8:00
Time Cap - 12:00
Take 10 minutes to build to your back squat weight for the ten-minute capacity test
and then ...
“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
1 Calorie = I Rep
B.
Four Sets of:
Cossack Squat x 8 on right leg (Single Arm front rack or Goblet Hold)
youtu.be/yokKNevnuOA
Cossack Squat x 8 on left leg (Single Arm front rack or Goblet Hold)
Rest 45 seconds
Hanging Leg Raises x 10 @ 31X1
youtube.com/watch?v=JigA9pBFdn0
Rest 45 seconds
Five sets:
Push Press x 5 reps
Rest 90 seconds
Start at 65% of your 1RM Push Press and build over the five sets.
B.
4 sets (Every 5:00)
15/12 Calories of Assault Bike
20 Wall Ball Shots (20/14 lbs to 10/9')
50 Double-Unders
Goal: 2:30 or less per set
Advanced athletes should shoot for under 90 to 120 seconds
Four sets each (Every 90 seconds)
Station 1 - Burpee Pull-Ups x 10 reps
Station 2 - Back to the Wall Handstand Hold x 45 seconds
B.
Full Effort
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes-to-Bar
12 Ground to Overhead
24 Toes-to-Bar
9 Ground to Overhead
18 Toes-to-Bar
Target 10-14 Mins
TC- 15 Minutes
As many rounds and reps as possible in 30 minutes:
10 Shuttle Runs (25' down, 25' back = 1 shuttle run)
10 Renegade Rows (50/35 lbs)
youtu.be/_8V0_yKHIeM
15 Box Jumps (no bounding) ('24/'20)
20 Single Arm Dumbbell Thruster (10 per arm; 50/35 lbs)
25 Anchored Sit-Ups
Goal 4+ rounds
Complete as many rounds and reps as possible in 30 minutes of:
500/400 Meter Row
40 Alternating Reverse Lunges with Kettlebell
30 Kettlebell Swings
20 Push-Ups
10 Toes to Bar or Knees to Elbows
Every minute on the minute for 20 minutes:
Station 1 - Bulgarian Split Squat x 6-8 @ 22X1 (Left)
youtu.be/YArZi7mOKTs
Station 2 - Bulgarian Split Squat x 6-8 @ 22X1 (Right)
Station 3 - Inverted Barbell Rows x 10 reps @ 31X1
youtube.com/watch?v=DTXvsS_SFK4
Station 4 - Straight Body Ceiling Reach Crunches x 10-12 reps
youtu.be/3xFqYd2FbTY
B.
As many rounds and reps as possible in 8 minutes:
12 Box Jumps (30/24'')
6 Power Cleans (185/125 lbs)
Goal - 4-6 Rounds
Eight sets (Every 2:00)
Hang Clean + Clean
Build from approximately 60% to today's heavy complex.
B.
Four rounds for time:
300/250 Meter Row
16 Dumbell Snatches (50/35lbs)
12 Burpees
Target- 11-15 Minutes
Time Cap - 16 Minutes
Three sets of:
Push Press x 8-10 reps
Rest 2 minutes in between sets
B.
Four Sets (Every 4:00)
8 Strict Pull-Ups
6 Push Jerk (155/105 lbs)
20 Pistols or Alternating Cossack Squats (Goblet Hold)
Goal < 2-3 Minutes per set
For time:
48 Pull-Ups
48 Dumbbell Bench Press (40/25lbs)
96 Double Unders
36 Kettlebell Swings (32/24kg)
36 Dumbbell Bench Press (40/25lbs)
96 Double Unders
24 Box Jump Overs ('30/'24)
24 Dumbbell Bench Press (40/25lbs)
96 Double Unders
Goal < 20 Minutes
Time Cap - 25 Minutes
B.
Optional Abs
2 Sets
30 Second Plank
30 Seconds Rest
30 Seconds Side Plank
30 Seconds Rest
30 Seconds Side Plank
1 Minute Rest
Every Minutes on the Minute for 9 Minutes (3 sets)
Minute 1 - 30 seconds of Strict Pull Ups
youtu.be/k26FA_peUHU
Minute 2 - Hollow Hold x 30-40 Seconds (focus on good positioning that will transfer to the Pull-Up bar)
youtu.be/9Ze2uUBBtOc
Minute 3 - 30 seconds of Dips (Stationary or Ring)
youtu.be/NbUOZOKzmIQ
youtube.com/watch?v=WuC2gFqG-HM
B.
Two sets for max reps of:
Against a 6 minute running clock,
Bike Erg (2000 /1600 Meters) or Assault Bike or Echo Bike (2500/1750 Meters)
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)
REST 4 MINUTES BETWEEN SETS
Every 2 minutes, for 32 minutes (4 sets):
Station 1 - 400 Meter Run
Station 2 - 30 Wall Ball Shots (20/14 lbs)
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 15 Strict Pull-Ups
Please adjust reps/distance to make sure you can complete all work in under two minutes and have enough rest to be ready for the next station.
Warm Up
Band Assisted Hamstring Floss x 60-90 seconds per side
youtube.com/watch?v=sIxVKNIC1J0&
Band Assisted Pec Stretch x 60-90 seconds per side
youtube.com/watch?v=nhu9ZYGNvwY&
and then ...
200 Meter Easy Row
Banded Good Mornings x 15 reps
youtube.com/watch?v=bDa5qkChM9Y&
200 Meter Medium Paced Row
Empty Barbell Deadlifts x 10 reps
200 Meter Row @ Medium Paced Row
Barbell Deadlift (light) x 5 reps
200 Meter Row @ Game Paced Row
10 Muscle Cleans
Continue to build in the weight for the deadlift and cleans. Take time to get set up for the workout.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build from approximately 60% to today's heavy complex.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up
OR...
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Target 7-10 Minutes
TC- 12 Minutes
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)
If you don't have a partner, you'll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
Note the weight you use for the Bulgarian Split Squats. This should be a movement that increases in weight over time.
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep @ 90% of 1-RM
Pushing those big numbers! Make sure you're ready by getting some good build up reps and make sure you're good to go!
B.
Every 4 minutes, for 12 minutes (3 sets) for times:
25/18 Calories of Assault Bike
20 Walking Lunges with Kettlebell Farmer's Carry