In teams of 2, for total time:

Two rounds of:
60/40 Calorie Assault Bike
60 Feet Anchored Sit-Ups
*Split both movements however*

Then, Two rounds of:
60/48 Calorie Row
60 Dumbbell Floor Press (40-60/25-40lbs)
*Split both movements however*

Then, Two rounds of:
400 Meter Run
10 Synchronized Dumbbell Burpee Deadlifts (40-60/25-40lbs)

Goal = <27 Minutes
Cap = 32 Minutes

Halting Snatch Deadlift + Low Hang Snatch
youtube.com/watch?v=-zWl_y8YaEg
youtube.com/watch?v=ZJxwRfQ-TBo

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

Followed by...

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

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 rep @ 75-85% of 1-RM Snatch

B.

Three rounds for time of:
25 Toes to Bar
15 Bar Facing Burpees
5 Front Squats (185/125lbs)
*Barbell comes from the ground*

Rx+ Option: 3 Front Squats @ 225/165lbs

Alternative Movement Suggestions:
Toes to Bar - V-Ups, GHD Sit-Ups, Toes to Rings

Goal = 9-11 Minutes
Cap = 13 Minutes

Option A:
Every minute, on the minute, for 15 minutes:
Station 1: 3-5 Wall Walks
Station 2: 6-10 Strict Handstand Push-Ups
Station 3: 6-8 Strict Pull-Ups

Option B:
Every minute, on the minute, for 15 minutes:
Station 1: 3-5 Wall Walks
Station 2: 6-8 Box Handstand Push-Ups or 4-6 Handstand Push-Up Negatives (no deficit)
youtube.com/watch?v=-4UiIX_ON_0
youtube.com/watch?v=R5wFUdRWh9o
Station 3: 10-12 Tempo Ring Rows @ 1111

*Adjust all station reps to be completed in no more than 40-50 seconds.

B.

Four sets for times every 4 Minutes:
12/9 Calorie Assault Bike
6 Devil's Press (50/35lbs)
12/9 Calorie Assault Bike


Goal = < 120 Seconds Each Set
Score= Total Working Time

Vertical Pressing Progression (Week 4)

Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s

Sets 1-2: 2 reps @ 68-73%
Sets 3-4: 2 reps @ 73-78%
Sets 5-6: 1 rep @ 78-83%
*Pause for 2 seconds in the receiving position of ALL reps.

At the 12:00 mark…

Every 2 minutes, for 6 minutes (3 sets of):
8-10 Push Press @ 50-55% of 1RM Jerk

B.

Complete as many rounds and reps as possible in 15 minutes of:
200 Meter Run
200 Foot Farmer Carry (53-70/35-53lbs)
250/200 Meter Ski or Row*
100 Foot Plate Push (45/35lbs)
100 Foot Overhead Plate Walking Lunge (45/35lbs)

*Sub Options for Ski or Row:
-500/400 Meter Concept 2 Bike Erg
-20/16 Calorie Echo/Assault Bike

Hinging Progression Week 4 (Cleans + Deadlifts)

Every 2 minutes, for 12 minutes (6 sets of):
Clean + Hang Clean
youtube.com/watch?v=ivYr4dPYVug
youtube.com/watch?v=U26hyI5gkfo

Set 1: 60%
Set 2: 64%
Set 3: 68%
Set 4: 72%
Sets 5-6: 75%

At the 12:00 mark...

Every 2 minutes, for 6 minutes (3 sets of):
6 Clean Grip Deadlifts @ 68-78%

B.

Against a 5 minute clock, perform as many reps as possible of:
15-12-9 reps of:
Calorie Row (Female Calories 12/9/6)
Lateral Burpees Over the Rower
*In the remaining time, perform as many Wall Ball Shots (20/14lbs to 10/9') as possible*
Rest 60 seconds between sets and repeat for a SECOND set.

*Adjust the calories/burpees to something that takes you 4 minutes or less, leaving you with AT LEAST 60 seconds to perform wall balls.

For time:
50 Alternating Dumbbell Snatches (50/35lbs)
100 Double Unders
40 Alternating Dumbbell Snatches
80 Double Unders
30 Alternating Dumbbell Snatches
60 Double Unders

Goal = <10 Minutes
Time Cap = 13 Minutes

Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 12-15 Dumbbell Push Press (50-70/35-50lbs)
Station 2: 12-15 Heel Elevated Goblet Squats (50-70/35-50lb single dumbbell)

Immediately followed by...

Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 12-15 Dumbbell Bench Press (50-70/35-50lbs)
Station 2: 12-15 Toes to Bar/GHD Sit-Ups or 20-25 V-Ups

*For all dumbbell movements, pick a weight you could do at least 12 reps with. If you can get all the way to 15, go heavier on the next round. Record the heaviest load used for the DB Push Press and DB Bench Press.

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.