1 min at each station x 3 sets

– Row for cal

– Wall balls (20/14)

– Box jumps – step down (24/20”)

– Straight legged medball sit-ups (20/14)

– Ring rows

Rest 1 min

 

*Score is total reps per 5 min

*Don’t drop DBs!

A) Power clean 1.1 x 5; R15S/3m

(compare to 6/16 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R90S x 4 sets

*Keep same pace as last week

+

Extra Credit

Three sets of:

– Deficit Romanian Deadlifts x 6-8 reps @ 2011 (feet on 45# plate)

– Rest 30 seconds

– Grounded hip bridges w/DB x 20-25 reps @ 2011

– Rest as needed

Every 8 minutes, for 40 minutes (5 sets) OR

Every 10 minutes, for 40 minutes (4 sets) OR

Every 12 minutes for 36 minutes (3 sets):

– Run 800 Meters

– 20 Kettlebell Swings (53/35)

– 10 Pull-Ups

A) Strict Overhead Press

– 5 reps @ 50%

– 5 reps @ 60%

– 5 reps @ 70%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 10 reps @ 75%

Rest 2 minutes between sets.

*Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Toes to Bar x 4-8 reps @ 2110 (slow and controlled) OR

Hanging high knee hold 15-30 sec OR

Hollow body hold 20-30 sec

Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and toes to wall, or off box)

Minute 3 – Unbroken Double-Unders x 40 reps OR 60 power singles

 

Check out the rest of this week’s programming HERE.

A) Every 2 min for 10 min (5 sets)

– 4 back squats @ same load used last Monday (75-80% + 3-5%)

B) Every 90 sec for 15 min

– high hang squat clean + squat clean (start @ 60% and build)

*Not TnG, reset after HHSC

+

6 min AMRAP @ 90%:

– 10 reverse walking lunges

– 8 DB snatch alternating (50-70/25-45)

– 6 burpee over the box jump (24/20”)

A) Bench Press 1RM test
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
– Rest 2-3 minutes between sets
B) Build to a 1RM weighted pull-up in 5 sets (10 min)
OR (for those who don’t have pull-ups yet
3-4 sets not for time:
– 10-15 bent over DB rows
R30S
– Accumulate 30 sec hanging with chin above bar (active scapulas)
R60S
+
Every 5 minutes, for 15 minutes (3 sets):
– 15 Pull-Ups
– 30 Push-Ups
– 45 Air Squats

A) Power clean 1.1.1 x4; R15S/3m

(compare to 6/16 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R2M x 4 sets

Keep same pace as last week with less rest

+

Extra Credit

Three sets of:

– BB good mornings x 6-8 reps @ 2011 (heavier than last week)

– Rest 30 seconds

– Supine hamstring curls x 12-15 reps @ 2011

Rest as needed

Every 6 minutes, for 30 minutes (5 sets):

– Run 400 Meters

– 10 Overhead Squats (135/95, 115/75, 95/55, 75/35 lbs)

– 10 Chest-to-Bar Pull-Ups

– 10 Box Jump-Overs (24″/20″)

*If you can’t keep on pace, go every 8 min for 3-4 sets or 10 minutes for 2-3 sets

+

3 sets not for time:

– Supine Ring Rows x 10-12 reps @ 2111

– Face up Chinese planks 45-60sec accumulation

Rest as needed between each