8 x 2-Minute Rounds
2 High-hang Cleans + 1 Jerk (55-85%)
10 x 30-Second Rounds
1 Clean Pulls (95%)
3 x Hard Sets
Bulgarian Split Squats (35% 1 RM Back Squat)
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
3 Hard Super Sets
a. Hip Thrusts (35% of 1 RM Back Squat)
b. KB/DB Side Bends (Heavy)
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
Read More3 Rounds FIT
15 Left-arm Kettlebell Swings (45)
15 Right-arm Kettlebell Swings
15 Burpee Box Jumps (12”)
15 Deficit Push-ups
16-Minute Time Cap
3 Hard* Super Sets
a. Strict Ring Dip Negatives
b. Strict Pull-up Negatives
c. Anchored Laying Leg Raises
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
Read More8 x 2-Minute Rounds
2 High-hang Snatches (55-85%)
10 x 30-Second Rounds
1 Snatch Pulls (95%)
Front Squat
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
2 Sets of 6 (70%)
1 Set of 6 (65%)
3 x Hard* Super Sets
a. GHD Sit-ups
b. GHD Hip Extensions
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
Read More5 Rounds FIT
400m Run
5 Unbroken T&G Clean and Jerks (95)
50 Double Unders*
*Do as many Double Unders as possible in 2 attempts. Finish the remaining 50 reps as single unders.
25-Min Time Cap
3 Hard Sets*
Heavy Sandbag Hold and Walks
*Don't go to failure, but make each set really hard.
**I don’t have a video for this yet, but it’s just pick up the sandbag and bear hug it on your chest and then walk.
Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
2 Sets of 6 (70%)
2 Sets of 6 (65%)
3 Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Barbell Bent-over Rows
c. Barbell Roll-outs
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
3 x Hard* Super Sets
a. Deficit Push-ups then Deficit Knee Push-ups**
b. Weighted AbMat Sit-ups
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
**Do a hard set of deficit push-ups, then immediately do a hard set of deficit knee push-ups as a drop set.
