A) Every 7 minutes, for 35 minutes (5 sets):
– Run 600 Meters
– 10 Deadlifts (225/155, 185/125, 155/105, 135/95)
– 15 burpees over the barbell
*Stay at 90% pace for all sets. All
B) 2 sets (mobility):
– Foam roll whatever is tight x 90 sec
– Couch stretch x 60-90 sec/side
– Leg up on bench at 90 degrees stretch x 60-90 sec/side
A) 4 sets:
– DB Bench press x 10-12 reps @ 2011
– R60S
– Weighted pull-ups x 4-6 reps
– R60S
– 30 seconds of hollow rocks
– R60S
B) Four sets of 3-minute sprints of:
“Cindy”
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score is total number of rounds completed.
A) Every 90 seconds x 12 min (8 sets)
– 1 power clean + 1 hang (squat) clean + 1 jerk
*Start at 65% and build to something tough but sharp.
B) E3MOM x 18-21 min (6-7 sets)
– Row 15/12 cal
– 5-8 T2B
– 5-8 box jump overs (24/20”)
A) E2MOM x 10 min – Strict Overhead Press
Set 1 – 5 reps @ 75%
Set 2 – 5 reps @ 80%
Set 3 – 4 reps @ 85%
Set 4 – 3 reps @ 90%
Set 5 – 2 reps @ 95%
B) 3 rounds for time:
– 10 Thrusters (135/95, 115/75, 95/65)
– 10 Box Jumps – SD (30/24, 24/20)
Rest until 10 min then, for time:
– Row 500 Meters
– 40 Pull-Ups
*Push pace for both of these. Make sure that all pull-ups are full range of motion.
A) E3MOM x 21 min – Deadlift
Set 1 – 10 @ 55%
Set 2 – 7 @ 65%
Set 3 – 5 @ 75%
Set 4 – 3 @ 85%
Set 5 – 2 @ 90%
Set 6 – 1 @ 95%
Set 7 – 1 @ 100+%
*Perform set 8 if needed.
B) 3 rounds not for time:
– 1 lap reverse sled drag (heavy but constant)
– bent over DB row x 10-12/side @ 20X1
– 45-60 sec freestanding handstand hold (use wall and work on balance points)
– 15-20 bent over rear delt flys with 5#+/hand @ 2111
A) Every 5 minutes, for 30 minutes (6 sets):
– Run 400 Meters
– 20 Russian Kettlebell Swings (heavy)
– 40 Double-Unders
*Stay at 90% pace for all sets.
B) 2 sets (mobility):
– Foam roll whatever is tight x 90 sec
– Couch stretch x 60-90 sec/side
– Leg up on bench at 90 degrees stretch x 60-90 sec/side
A) Every 90 sec x 12 min (8 sets)
– power clean + jerk
*Build from 65% to a heavy rep
B) EMOM x 15 min:
Min 1: Power clean + push Jerk cluster 1.1.1.1 (185/125, 155/105, 135/95, 115/75)
Min 2: 4-8 CTB pull-ups or strict pull-ups
Min 3: 12/9 cal row
*Row 15/12 cal if able.
A) EMOM x 12 min – Front Squat
Set 1 – 3 reps @ 65%
Set 2 – 2 reps @ 75%
Set 3 – 1 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 rep @ 90%
Set 6 – 1 rep @ 95%
R60S more, then…
Set 7 – 3 reps @ AHAP
B) Five sets for max reps of:
– 30 seconds of Ring Dips
– Rest 30 seconds
– 30 seconds of Box Jumps – Step Down (24″/20″)
– Rest 30 seconds
– 30 seconds of Alternating DB Snatch (45-70/20-35)
– Rest 90 seconds
*Record total reps.