Performance

A.
Five or Six sets of:
Bench Press
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps  115
* Set 2 – 75% of possible 1-RM x 2 reps  170
* Set 3 – 85% of possible 1-RM x 1 rep  190
* Set 4 – 90-95% of possible 1-RM x 1 rep  205
* Set 5 – Test 1-RM  225 meh
* Set 6 (optional) – Exceed Set 5 weight

B.
For time:  3:25
50 Burpees

Fitness and Performance

A.
Three sets of:
Jumping Squats x 8-10 reps (use approximately 40-50% of your 1-RM)  8x95, 8x105, 8x115, 8x125
Rest 30 seconds
Russian Kettlebell Swings x 25 reps  
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:  3+42
30 Double-Unders
20 Box Jumps (24″/18″)
10 Dumbbell (or Kettlebell) Push Press  45#

Weight at 6:00AM: 217.2

Performance and FItness

A.
Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 90 seconds
Ring Rows x 8-10 reps @ 2020
(Get as horizontal as possible)
Rest 90 seconds

B.
Seven rounds for time of:  8:35 
7 Pull-Ups (chest-to-bar for advanced athletes)
14 Goblet Squats (24/16 kg)

Rounds 1, 3, 5 and 7 kipping no band! First 3 unbroken, last one 4 and 3.

Performance

A.
In eight sets or less, build to a heavy Clean
(Full cleans are preferred, but you may power clean.)  180# full clean (PR)

B.
Three sets for max reps of:  125# 10, 10, 8
60 seconds of Ground to Overhead
(Use 70-75% of your heaviest clean from part A.)
Rest 3 minutes

Use the majority of your rest period to cheer on your training partners. Stagger your work and rest periods so that you have partners pushing you, and so that you can support them too.

Performance

A.
Four sets of:
Overhead Squat x 3-4 reps @ 3011  65x6, 95x4, 105x4, 115x4 Felt good. 125 next time?
Rest 60 seconds
Scapular Wall Slides x 6-8 reps @ 3030
Rest 60 seconds

B.
Three rounds for time of:  9:13
6 Handstand Push-Ups  Did 3 instead. Pretty much all singles.
6 Barbell Ground to Overhead (135/95 lbs)  115 Clean & jerked. Heavy!
12 Burpees

Performance

Five rounds for time of:  24:37
10 Chest-to-Bar Pull-Ups  Banded 
20 Kettlebell Swings (32/24 kg)  Heavy!
30 Anchored Sit-Ups
40 Double-Unders

Performance

A.
In eight sets or less, build to a heavy Jerk  Worked up to 150x3. Could definitely get more.

B.
For Max Reps:  162
3 Minutes of Rowing (Calories)  58
1 Minute of Rest
3 Minutes of Kettlebell Swings (24/16 kg)  89
1 Minute of Rest
3 Minutes of Thrusters (115/83 lbs.)  15 (heavy)

Weight 6:00 AM: 220.2

Performance

A.
Four or Five sets of:
(Full or Power) Clean x 1.1.1  135, 145, 155, 165 felt good
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
“Elizabeth”  6:00
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)  95
Ring Dips  Pretty much all jumping

Performance

A.
Oly with Cody. Five sets of:
2 front squat followed by 2 split jerks. 1 in front and one behind
40kg, 50kg, 55kg, 60kg, 65kg (143.3 lbs)

B.
For time:  10:00
40 Wall Ball Shots
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Performance

A.
Four sets of:
Deadlift x 5-6 reps @ 21X1  135x6, 185x6, 205x6, 205x6
Rest 30 seconds
Handstand Push-Ups x Max Reps @ 2010  2, 2, 1, 2
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
Rest 2 minutes

B.
For time:  8:32
40 Kettlebelll Swings (24/16 kg)
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
5 Burpees

Performance

A.
Four sets of:
Press + 3 Push Press 
(perform one strict press, then 3 push presses immediately thereafter)  95, 115, 135, 145 easy
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020  all 8's. hard
Rest 60 seconds

B.
Three rounds for time of:  11:40  Started with 115 then dropped to 95 after a round and a half
12 Hang Power Cleans (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders

Fitness and Performance

A.
Four sets of:
Bench Press x 4-6 reps  155x6, 165x6, 175x6, 185x6  should have worked up to 200
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.
Five sets for max reps (of Ring Dips):  Lost count. Did regular dips.
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips
Rest 60 seconds between sets

At the Y

Performance

A.
Clean & Jerk
Sets 1, 4 and 7 – x 3 reps  95, 115, 135
Sets 2, 5 and 8 – x 2 reps  115, 135, 155
Sets 3, 6 and 9 – x 1 rep  135, 155, 170(fail. lost grip)

B.
Three sets for max reps of:  107
60 seconds of Push Press (95/65 lbs.)  20, 18, 14
60 seconds of Rest
60 seconds of Pull-Ups  21, 18, 16 (jumping)
60 seconds of Rest


At the Y

Performance and Fitness

Five sets of:
90 seconds of Rowing (for Calories)  31, 27, 23, 22, 23
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)  44, 38, 32, 25, 30
30 seconds of Rest
90 seconds of Double-Unders (for max reps)  100, 95, 90, 85, 80 (knee bugging so I just did singles. estimated doubles)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings  90, 60/30, 60/30, 60/30, 45/30
(keep torso rigid and scaps retracted)
30 seconds of Rest


At the Y


745 total reps

Weight 6:00AM: 216.6

Performance

A.
Six sets of:
Deadlift @ 2111  3x225, 2x245, 1x275, 3x245, 2x275, 1x315 (PR)
(set 1 = 3 reps, set 2 = 2, set 3 = 1, then repeat – 3, 2, 1 for sets 4-6)
(Must maintain PERFECT posture and mechanics or the rep will be considered a failed attempt.)
Rest 60 seconds
L-Sit x Max Hold (or elapsed time of 45-60 seconds)  Could barely hold. Not there yet.
Rest 2 minutes

B.
For max reps:
3 minutes of Burpee/Pull-Ups  23
(perform a burpee, touching chest to the deck and immediately jump up to the bar and perform a pull-up)
Rest 2 minutes
2 minutes of Burpee/Pull-Ups  13
Rest 2 minutes
1 minute of Burpee/Pull-Ups  9

45

Performance

A.
Five sets of:
Press x 2-4 reps @ 20X1  4x95, 4x115, 3x125, 3x135, 2x145
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020  6's (triceps and upper abs toast the day after)
Rest 90 seconds

B.
Three rounds for time of:  14:24
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run  (rowed)

Fitness

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1  subbed 12 ring push-ups
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2111  6's strict. None unbroken
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps  subbed 25 sit-ups
Rest 60 seconds

B.
In teams of three, row as many meters as possible in 12 minutes:  3129 with Dave and Tom (1129 for me)
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.