Warm up
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats
Back Squat
Every 4 min for 4 rounds
3 back squats at 82.5%
-- immediately into: 3 back squats at 80%
-- immediately into: 3 back squats at 70%
Note: Every 4 min, you will perform 9 reps. The last weight drop by 10% is intentional compared to 2.5% on the first drop.
Conditioning
Warm up
3 rounds:
Row/ski 200m
5 KB windmills per side
5/arm single arm KB overhead squats
Touch-n-Go Snatches
Warm-up to a snatch at 70%, then perform 3 drop sets of:
1 snatch at 80%
2 TnG snatches at 75%
3 TnG snatches at 70%
-- rest ~2 min between drop sets
Warm up
4 rounds:
10 Kettlebell Swings
10 Goblet Lunges
Endurance
Complete the three 10 min parts in any order:
Part A - 10 min alternating EMOM:
12/10 cal ski
12 alternating DB hang clean and jerks 50/35 lbs
Part B - 10 min alternating EMOM:
12/10 cal assault bike
12 box jumps 24/20 in
Part C - 10 min to complete 3 rounds of:
400m run
12 double KB swings 24/16 kg
Note: Rest 3 min between parts
Warm up
3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
30 sec dead hang
Front Squat
Every 4 min for 4 rounds
1 set of front squat for max reps at 85% of front squat 1RM
Note: in absence of 1RM, use 115% of your 10RM tested in week 1
Each set should be between 4-6 reps, near or at failure.
Conditioning
Warm up
3 rounds
Cuban presses with 5# weight plates in each hand
Wall facing squats (toes as close to the wall as possible, hands overhead)
50 ft. bottom up single KB carries per arm
Pressing Strength
Part A - Shoulder press
Every 2:30 min for 3 rounds: 4 shoulder presses
Set 1: 80%, Set 2: 82.5%, Set 3: 85%
Part B - Push press
Every 2:30 min for 4 rounds: 2 push presses
Set 1: 80%, Set 2: 85%, Set 3: 90%, Set 4: 92.5%
Conditioning
Warm up
3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS
Part A - Deficit deadlift
3x6 with 4 inches deficit
Start at around 65% and build to a challenging set.
Part B - Banded deadlift
3x6
Same as for part A, restart at around 65% and build to a challenging set.
Conditioning
Team of 2, 10 rounds for time:
200m run (both partners)
16 Toes-to-bar
2 rounds of Macho-man [BB: 135/95 lbs, DBs: 2x50/35 lbs]
Macho-man complex: 3 power cleans + 3 front squats + 3 jerks
Time cap: 34 min
Warm up
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats
Back Squat
Every 4 min for 4 rounds
4 back squats at 80%
-- immediately into: 4 back squats at 75%
-- immediately into: 4 back squats at 70%
Note: Every 4 min, you will perform 12 reps.
Conditioning
Warm up
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats
Back Squat
Every 4 min for 4 rounds
4 back squats at 80%
-- immediately into: 4 back squats at 75%
-- immediately into: 4 back squats at 70%
Note: Every 4 min, you will perform 12 reps.
Conditioning
Warm up
6 min AMRAP:
20 alternating walking lunges
10 Russian KBS
5 yoga pushups
10 jumping squats
Endurance
Part A
16 min AMRAP:
15 burpees
20 KB goblet squats
15 pushups
100 ft. broad jumps
-- Rest 4 min before part B
Part B
4 rounds of 3 min AMReps:
12/10 cal row
12 box jumps 30/24 in
Max double DB devil presses in the remaining time 50/35 lbs
-- rest 1 min between rounds