8 x 2-Minute Rounds
2 Cleans (55-85%=85-135)
10 x 30-Second Rounds
1 Clean Pulls (105%=165)
3 x Hard Sets
Bulgarian Split Squats (35% 1 RM Back Squat=75)
*Today's "Hard Sets" should be 1 Rep Shy of Failure
3 Hard Super Sets
a. Hip Thrusts (35% of 1 RM Back Squat=75)
b. KB/DB Side Bends (Heavy=45)
*Today's "Hard Sets" should be 1 Reps Shy of Failure
Read MoreSnatch
8 Sets of 2 (55-85%=65-100)
FIT
30 Overhead Squats (30%=45)
30 Knees-to-elbows
30 Sit-ups
30 Sumo-deadlift High-Pulls*
30 Sit-ups
30 Knees-to-elbows
30 Overhead Squats
15-Minute Time Cap
*For SDHPs with 45lb, don’t go from the ground, just get the barbell mid-shin for each rep.
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 1-2 Reps Shy of Failure
Read More8 x 2-Minute Rounds
2 Cleans + 1 Jerk (55-85%=85-135)
10 x 30-Second Rounds
1 Snatch Pulls (105%=125)
Front Squat
1 Set of 6 (40%=80)
1 Set of 3 (55%=105)
1 Set of 3 (65%=125)
1 Set of 3 (70%=135)
3 Sets of 6 (75%=145)
3 x Hard* Super Sets
a. GHD Sit-ups
b. GHD Hip Extensions
*Today's "Hard Sets" should be 1 Rep Shy of Failure
Read More5 Rounds FIT
8 DB/KB Left-arm Hang Clean and Jerks (40)
8 DB/KB Left-arm Overhead Lunges
8 DB/KB Right-arm Hang Clean and Jerks
8 DB/KB Right-arm Overhead Lunges
400m Run
30-Minute 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%=55)
1 Set of 3 (55%=80)
1 Set of 3 (65%=95)
1 Set of 3 (70%=100)
3 Sets of 6 (75%=105)
1 Set of 6 (65%=95)
3 Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Barbell Bent-over Rows
c. Barbell Roll-outs
*Today's "Hard Sets" should be 1 Rep 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 1 Rep 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.
8 x 2-Minute Rounds
2 Hang Cleans (55-85%)
5 x 1-Minute Rounds
2 Clean Pulls (100%)
3 x Hard Sets
Bulgarian Split Squats (35% 1 RM Back Squat)
*Today's "Hard Sets" should be 1-2 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 1-2 Reps Shy of Failure
Read MoreSplit Jerk
8 Sets of 2 (55-80%)
5-Minute AMRAP FIT
7 Push Presses (65)
7 Box Jumps (16”)
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 1-2 Reps Shy of Failure
Read More8 x 2-Minute Rounds
2 Hang Snatches (55-85%)
5 x 1-Minute Rounds
2 Snatch Pulls (100%)
Front Squat
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 3 (70%)
1 Set of 6 (75%)
1 Set 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 1-2 Reps Shy of Failure
Read More"Kelly" - Testing
5 Rounds
400m Run
30 Box Jumps (20”)
30 Wallballs (14)
35-Minute 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%)
1 Set of 3 (70%)
1 Set of 6 (75%)
1 Set 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 1-2 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 1-2 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.
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.
8 x 2-Minute Rounds
2 High-hang Cleans + 1 Jerk (55-80%)
5 x 1-Minute Rounds
2 Clean Pulls (90%)
3 x Hard Sets
Bulgarian Split Squats (35% 1 RM Back Squat)
*Today's "Hard Sets" should be 3-4 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 3-4 Reps Shy of Failure
Read More3 Rounds FIT
30 Box Jumps (*)
5 Toes-to-bars
15 Deficit Push-ups (Hands on 45lb Bumper Plates)
5 Toes-to-bars
*Use a height from which you can bound your box jumps...even if for now that is only a few bumper plates stacked up. You must develop the bound low to build it higher.
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 3-4 Reps Shy of Failure
Read More8 x 2-Minute Rounds
2 High-hang Snatches (55-80%)
5 x 1-Minute Rounds
2 Snatch Pulls (90%)
Front Squat
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 6 (70%)
2 Sets of 6 (65%)
3 x Hard* Super Sets
a. GHD Sit-ups
b. GHD Hip Extensions
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
Read More3 Rounds FIT
1,000m Row*
10 Burpee Pull-ups
*Start extremely conservative on the rower with a damper setting of 1-3.
3 Hard Sets*
Heavy Sandbag Hold
*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.
Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 6 (70%)
3 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 3-4 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 3-4 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.