1k Row
-Then-
4 Rounds
5 Ring Rows > Strict Pull-Ups in R3/4
5 Ring Push-Ups > Ring Dips in R3/4
10 Plate Ground to Overhead
“The Standard” RX+
30 Clean & Jerks (135/95lbs)
30 Muscle-Ups
30 Snatches
“The Standard” RX
30 Clean & Jerks (115/80lbs)
30 Bupree C2B
30 Snatches
Row 500m
-Then-
2 Steady Rounds:
12 Lunge + Twist Steps
20 Wallballs
:30 Dead Hang
High CNS Day: Lifting Test 2
7rounds
Back Squat*
3 Explosive Vertical Leaps
Strict Press*
3 Wallball Push Press Throws, as high as possible
Rest 2:00 between rounds (rest a little longer if needed in later rounds to maximize weight lifted)
*Squat/Press Reps
R1: 5 reps @ 75%
R2-3: 3 reps @ 80%
R4-7: 1 rep @ 90-100%+
The goal of this session is to buildto a heavy single or 1RM Back Squatand StrictPress.
If needed, the strict press may be taken from the floor.
2 Steady Rounds
20 Lunges (Air Squats on Rd 2)
20 Kettlebell Swings
6 Inchworms
400m Run
RUNNING PREP DAY
Run 800m
50 KB Swings (53/35lbs)
Run 800m
50 Burpees
Run 800m
50 Wallballs (20/14lbs)
Run 800m
AMRAP 6 Minutes
12/9 Calorie Row
8 Double DB Curl and Press (light and fast)
6 Hollow Rocks
Gymnastics Test
AMRAP 3 Minutes
Max Rep Strict Pull Ups
Rest 4:00
AMRAP 3 Minutes
Max Rep Push Ups
The first set of each movement must begin with a max effort unbroken set. Record total reps of each movement as well as the number of reps in each opening set.
Record max effort unbroken set for 1st set, then
record total reps completed after max effort.
Record max effort unbroken set for 1st set, then
record total reps completed after max effort.
AMRAP 7 Minutes
Row for Calories*
*Every minute beginning at 1:00, perform 6 Toes to Bar.
Score is total Calories rowed.
2:00 AAB
20 Body Weight Lunge Steps
20 Air Squats
20 Kettlebell Swings
2:00 AAB
10 Goblet Lunge Steps
10 Goblet Squats
10 Kettlebell Swings
5 Wall Walks w/ :05 Hold at the Top
First set is around 90% of your 1RM and build each set. End with a heavy single or new 1RM.
Rest 1-3 minutes between sets.
100′ HS Walk
24 DB Farmer’s Lunges (50/35s)
100′ HS Walk
24 DB Farmer’s Lunges (50/35s)
100′ HS Wak
4 Rounds
200m Row
5 Burpee Broad Jumps
10 Duck Walk Steps
10 Ring Rows (1 Rope Climb in R3-4)
10 Air Squats > Thrusters (start with an air squat, then empty bar thrusters, then build in weight)
INTENSITY DAY!!!!!!
AMRAP 15 Minutes
21 Box Jump Overs (24/20″)
15 Thrusters (95/65lbs)
2 Rope Climbs
30 Banded Good Mornings
12 Plank Transitions
-Then-
AMRAP 5:00
5 Push Ups w/Twist (both directions each rep)
10 Swings
50′ Empty Sled Push
High CNS Day: Lifting Test 1
Every 4:00 for 24:00 (6 rounds)
Deadlift*
25′ Sled Push, Heavy
Bench Press*
3 Medball Chest Passes
*Deadlift/Bench Press Reps
R1: 5 reps @ 75%
R2: 3 reps @ 80%
R3-6: 1 rep @ 90-100%
Goal is to find a 1RM Deadlift and Bench Press by the end of this session.
2 Rounds
1k/0.9 AAB
16 Air Squats*
8 Burpees
16 Lunge Steps*
*Rd 2 add a KB to the Squats & Lunges
KBs are to be held in the crook of the elbows – not on top of the shoulders.
Weight does not count if on the shoulders
4 Rounds
25 Air Squats
20/15 Calories AAB
15 Burpees
Run 400m (easy pace)
-Then-
25m High Knees
25m Butt Kicks
25 Leg Swings (front/back)
300m Run
25 Tib Raises
25 Calf Raises
200m Run
20 Leg Swings (side/side)
100m Run
Run 400m
Rest 1:00
Run 800m
Rest 1:00
Run 1 Mile
Rest 1:00
Run 800m
Rest 1:00
Run 400m
Run faster than PR 5K, but slower than mile PR