Every 90 Seconds for 30 Minutes

Station 1- 15/12 Calorie Assault Bike

Station 2- 20 Wallballs

Station 3 200 Meter Run

Station 4 - 20 DB Snatches (50/35 lbs)

Three sets of:
Back Squat x 5 reps @ 65-70%
Rest 2 minutes between sets.

B.

"Later Lats"

For time:
30 Pull-Ups (see below)
15 Squat Cleans (185/125lbs)
30 Pull-Ups (see below)

Goal = <8 minutes
Time Cap = 12 minutes

Rx+ Weights:
205/135lbs

Rx+ Movement Options:
30 Chest to Bar Pull-Ups
10 Ring Muscle Ups
10 Bar Muscle Ups

*The squat clean weight should be something that you could perform consistently; around 1 rep every 6-8 seconds or less. If you cannot do that with the 185/125lbs, adjust the loading to 60% of your 1RM clean.

*The gymnastics movement should be something that you could complete all repetitions in 3 sets or less. Adjust the movement and/or repetitions in order to maintain workout intensity.

Horizontal Pressing Week 4

Bench Press
*Set 1 - 10 reps @ 56-60%
*Set 2 - 8 reps @ 66-70%
*Set 3 - 6 reps @ 71-76%
*Set 4 - 4 reps @ 76-81%
*Set 5 - 2 reps @ 81-86%
Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

B.

Every 2 minutes, for 24 minutes (6 sets of):
Station 1: 26-33/21-26 Calorie Echo/Assault Bike
Station 2: 26-33/21-26 Calorie Row OR 300 Meter Run

Goal = 90 Seconds or Less of Work Each Station; Adjust Calories Accordingly

Olympic Weightlifting Week 6

Every 2 minutes, for 8 minutes (4 sets of):
Snatch Balance x 3 reps
youtu.be/GTj9pliPP8E
*Start at 50% of 1RM Snatch and build based on success/quality.

Followed by ...

Every 90 seconds, for 9 minutes (6 sets of):
Power Snatch x 1 rep
youtu.be/Sh1PDnQf1Pw

Sets 1-2: 70-75% of 1RM Power Snatch
Sets 3-4: 75-80% of 1RM Power Snatch
Sets 5-6: 80-85% of 1RM Power Snatch

B,

For total reps:
30 Seconds of Double Unders
60 Second Rest
30 Seconds of Snatches (75/55lbs)
60 Second Rest
30 Seconds of Bar Facing Burpees
60 Second Rest
30 Seconds of Overhead Squats (75/55lbs)
Rest 3 minutes, then repeat, starting with the Double Unders.

Four sets of:
Stationary or Ring Dips x 8-10 reps
Rest 90 seconds
Kettlebell Waiter Carry x 100 Feet (50 feet/side)
youtube.com/watch?v=5ySD7kqFiHw
Rest 90 seconds between sets

B.

For time:
1200 Meter Run
100 Foot Handstand Walk (see below for alternative suggestions)
200 Foot Dumbbell Walking Lunge (50/35lbs)
800 Meter Run
75 Foot Handstand Walk
150 Foot Dumbbell Walking Lunge
400 Meter Run
50 Foot Handstand Walk
100 Foot Dumbbell Walking Lunge
200 Meter Run
25 Foot Handstand Walk
50 Foot Dumbbell Walking Lunge

Goal = <22 minutes
Time Cap = 25 minutes

Movement Modification Suggestions:
100 Foot Handstand Walk: 30 Hand Release Push-Ups OR 12 Wall Walks
75 Foot Handstand Walk: 25 Hand Release Push-Ups OR 9 Wall Walks
50 Foot Handstand Walk: 20 Hand Release Push-Ups OR 6 Wall Walks
25 Foot Handstand Walk: 15 Hand Release Push-Ups OR 3 Wall Walks

*For the handstand walk, if you cannot perform at least 10-15 feet unbroken, adjust to the hand release push-ups or wall walks in order to maintain workout intensity. Practice handstand walking as a skill before introducing it into conditioning.

*For the lunges, if you cannot perform a 50 foot section unbroken with the 50/35lbs, reduce the loading to something that you could

Vertical Press (Week 3)

Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s

Sets 1-3: 2 reps @ 64-69%
Sets 4-6: 2 reps @ 69-74%
Sets 7-8: 1 rep @ 74-79%
*Pause for 2 seconds in the receiving position of ALL reps.

At the 16:00 mark…

Three sets of:
10 Push Press @ 45-50% of 1RM Jerk
Rest 2 minutes between sets

B.

Against a 4 minute clock, perform as many reps as possible of:
15/12 Calorie Row
3 Shoulder to Overhead (95/65lbs)
3 Toes to Bar
15/12 Calorie Row
6 Shoulder to Overhead
6 Toes to Bar
15/12 Calorie Row
9 Shoulder to Overhead
9 Toes to Bar
etc.. adding 3 reps to the Shoulder to Overhead and Toes to Bar every time you return to them.

Rest 60 seconds between sets and repeat for THREE total sets, picking up where you left off each time. Continue to add 3 reps to the Shoulder to Overhead and Toes to Bar.

Rx+ Weights:
135/95lbs

Movement Modification Suggestions:
Toes to Bar: V-Ups, Knees to Elbow or Toes to Rings

*If you cannot perform at least 9 unbroken repetitions with 95/65lbs, please reduce the loading to something that you could.

*For Toes to Bar, if you cannot perform at least 6 unbroken repetitions, adjust the movement or reps in order to maintain intensity throughout the workout.

For Time

In Teams of 2

100/70 Calorie Bike

5 Rounds of DT (95/65)

80/60 Calorie Bike

4 Rounds of DT

60/40 Calorie Bike

3 Rounds of DT

Partners can break up the Calories and DT as they like.

TC- 35 Minutes

DT= 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

0:00-12:00

Row 2000/1600 Meters or Run 1600 Meters

12:00-24:00

60 Russian KB Swings

60 Box Jumps

Partition as desired

24:00-36:00

50 Goblet Squats

50 V-Ups

Partition as Desired

Squat Week 2

Four sets of:
Back Squat x 5 reps @ 60-65%
Rest 2 minutes between sets

These reps should still feel quick and crisp. If you're struggling or grinding through the reps, the load is too heavy.

B.

"Pull It, Push It"

Ten rounds for time of:
3 Deadlifts (225/155lbs)
6 Handstand Push-Ups

Goal = <8 minutes
Time Cap = 12 minutes

Rx+ Weights:
275/185lbs

*If you cannot perform the 3 deadlifts unbroken and with minimal rest prior to picking the bar up, adjust the loading to no more than 60% of your 1RM deadlift.

*If you cannot perform 6 unbroken handstand push-ups when you're fresh, adjust the repetitions to something that you could, OR add a pad to decrease range of motion.

Every 90 seconds, for 24 minutes (8 sets of):
Station 1: 17-22/13-17 Calorie Echo/Assault Bike
Station 2: 17-22/13-17 Calorie Row OR 200 Meter Run

Goal = <60 Seconds of Work Each Station

*If you can finish in under 60 seconds, consider increasing the calories by 1 each set.

B.

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 8-12 Skull Crushers + 8-12 Dumbbell Hammer Curls
youtube.com/watch?v=pqWFUww6sNk&feature=youtu.be
youtu.be/9GfjiK1h-gQ
Station 2: 8-12 Bulgarian Split Squats (right)
youtu.be/YArZi7mOKTs
Station 3: 8-2 Bulgarian Split Squats (left)

Hinging Progression Week 3 (Cleans & Deadlifts)

Every 90 seconds, for 12 minutes (8 sets of):
Low Hang Clean (Power or Squat - pick 1 and stick with it)
youtube.com/watch?v=CC7-rS0C6Zo

Sets 1-2: 3 reps @ 60-65%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
Sets 7-8: 1 rep @ 75+%

*Build based on quality.

At the 12:00 mark...

Every 2 minutes, for 6 minutes (3 sets of):
8 Clean Grip Deadlifts @ 64-74% of 1RM Clean

B.

For time:
21 Thrusters (95/65lbs)
42 Toes to Bar

Rest until the 7:00 mark, then...

Three rounds for time of:
7 Thrusters (95/65lbs)
14 Toes to Bar

Goals:
First section: <5 Minutes.
Second section: <5 Minutes.

Time caps:
First section: 7 Minutes.
Second section: 5 Minutes

Rx+ Weights:
135/95lbs

Bench Press
*Set 1 - 10 reps @ 53-57%
*Set 2 - 8 reps @ 63-67%
*Set 3 - 6 reps @ 68-73%
*Set 4 - 4 reps @ 73-78%
*Set 5 - 2 reps @ 78-83%
Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

B.

Every 2:00, for 12 minutes (6 sets of):
Odd Sets: 30 Seconds of Run, Bike, or Row (1 cal = 1 rep)
Even Sets: 30 Seconds of Burpees

Goal = Maximal Sustainable Paces

With a partner, complete the following for time, in any fashion:

1: 5000 Meter Run (total - split however)

2: Twenty rounds (total) of:
15 Anchored Sit-Ups
12 Dumbbell Hang Cleans
9 Dumbbell Bench Press

*Partners may work on the two different pieces separately, or may choose to run together (counting for double the distance because both are running) and then perform the 20 rounds together. If one portion of the workout (running or 20 rounds) is finished before the other, partners may work together to finish the remaining. The only rule is that during the 20 rounds only one partner may work at a time and they must finish a full round before the other partner may begin.

Goal = <30 Minutes
Time Cap = 35 Minutes

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 8-12 Tempo Ring Rows @ 1111
Station 2: 50 Foot Single Arm Overhead Carry (each arm)
Station 3: 30-45 Second Push-Up Plank Hold

B.

Complete as many rounds and reps as possible in 20 minutes of:
800 Meter Run, 1000/900 Meter Row or 1000/900 Meter Ski
50 Foot Burpee Broad Jump
100 Foot Walking Lunge (53/35 lbs)
150 Foot Farmer Carry (53/35 lbs)

*The lunge and farmer carry weight should be something that you could do at least 50 foot sections unbroken. Adjust accordingly.

Olympic Weightlifting Week 5

Mid Thigh Hang Snatch
youtube.com/watch?v=Bo9dza4AD9Q

Every 2 minutes, for 6 minutes (3 sets of):
3 reps @ 60-70% of 1RM Snatch

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 reps @ 70-80% of 1RM Snatch

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 rep @ 80-85% of 1RM Snatch

B.

Against a 3 minute clock, perform as many calories as possible of:
10 Single Dumbbell Box Step Overs (50/35lbs to 20")
25 V-Ups
30 Goblet Squats (50/35lbs)
Max Calorie Row in the remaining time.
Rest 60 seconds between sets and repeat for FOUR total sets (16 minutes).

*Dumbbell may be held however on the step overs.

For time:
400 Meter Run
5 Wall Walks
15 Back Squats (185/125lbs)
400 Meter Run
5 Wall Walks
10 Front Squats (135/95lbs)
400 Meter Run
5 Wall Walks
5 Overhead Squats (95/65lbs)

*Barbell may come from the rack.

Rx+ Weights:
Back Squats: 225/155 lbs
Front Squats: 185/125 lbs
Overhead Squats: 135/95 lbs

Rx+ Movement:
Wall Walk: 50 Foot Handstand Walk

Goal = < 14 minutes
Time Cap = 16 minutes

*The squat weight should be something that you can perform unbroken. You are not required to, but it should be something that you COULD do. Adjust accordingly.

*If you can handstand walk at least 10-15 feet unbroken, we suggest performing that Rx+ movement instead of wall walks.

B.

Every 90 seconds, for 18 minutes (3 sets of):
Station 1: 16-20 Alternating Reverse Lunges (8-10/leg)
Station 2: 16-20 Gorilla Rows (8-10/arm)
youtube.com/watch?v=ctQYOmze2XQ&feature=youtu.be
Station 3: 30 Seconds of Pallof Rotations (each side)
youtu.be/WpE8As2K9EM
Station 4: 8-12 Skull Crushers + 8-12 Upright Rows (bar or dumbbells)

Upper Body Push Part I (Week 2)

Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s

Sets 1-3: 2 reps @ 60-65%
Sets 4-6: 2 reps @ 65-70%
Sets 7-8: 1 rep @ 70-75%
*Pause for 2 seconds in the receiving position of ALL reps.

At the 16:00 mark…

Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s

Three sets of:
10 Push Press @ 45% of 1RM Jerk
Rest 2 minutes between sets

B.

For time:
150 Double Unders
75 Wall Ball Shots (20/14lbs to 10/9’)
50 Pull-Ups

Goal = <10 Minutes
Time Cap = 12 Minutes

*Partition as desired

If you cannot perform at least 10 pull-ups in a row (or 3 ring/bar muscle ups) then adjust the repetitions accordingly.

Hinging Progression Week 2

Hang Clean (Power or Squat - pick 1 and stick with it)
youtube.com/watch?v=U26hyI5gkfo

Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-2: 3 reps @ 60-65%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
Sets 7-8: 1 rep @ 75+%

*Build based on quality.

At the 12:00 mark...

Every 2 minutes, for 6 minutes (3 sets of):
10 Clean Grip Deadlifts @ 60-70% of 1RM Clean
youtube.com/watch?v=qwdwllxIO94

B.

For time:
21/18-15/12-9/6 Calories of: Assault Bike
Row

Rest 3 minutes and then…

9/6-15/12-21/18 Calories of:
Row
Echo/Assault Bike

Goal = <18 minutes (including rest)
Time Cap = 20 minutes

Partner 1 - Perform a 400 Meter Run or 500 Meter Row
Partner 2 - While Partner 1 is running, perform as many rounds and reps as possible of the following until they return:
15 Wall Ball Shots (20/14 lbs to 10'/9' target)
10 Toes to Bar or V-Ups
5 Devil's Presses (50/35 lbs)

*When Partner 1 returns from the run, the two partners switch stations. Pick up where the partner working on the AMRAP left off. Continue in that fashion until the 30 minutes is up.

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

When the running clock reaches 15:00...

Every 2 minutes, for 6 minutes (3 sets of):
10 Push Press @ 40% of today's 1-RM Jerk

B.

Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (155/105lbs)
2 Box Jump Over (24/20" - jump up, step down)
3 Toes to Bar
2 Power Cleans
4 Box Jump Overs (24/20" - jump up, step down)
6 Toes to Bar
3 Power Cleans
6 Box Jump Overs (24/20" - jump up, step down)
9 Toes to Bar
...etc. adding 1 rep to the power cleans, 2 reps to the box jump overs, and 3 reps to the toes to bar every round until the 10 minute mark.

Movement Modification Suggestions:
Toes-to-Bar: V-Ups or Toes-to-Ring

Weight Modification Suggestions:
135/95 lbs