Deadlift
​5-5-3-3-3-1-1-1-1 reps

Not for time, slowly and controlled
100 good-mornings

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12 rounds for time of:
10 dumbbell hang squat cleans
6 handstand push-ups, on the dumbbells

W: 30lb dumbbells
M: 45lb dumbbells

12 rounds for time of:
10 backpack squat cleans
6 handstand push-ups or 6 backpack presses per arm

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5 rounds for time of:
200-meter swim
2-minute rest between rounds

We score workouts that have a programmed rest after the round by the time at the end of the last round of work. In this case after the 5th swim is the time of completion. The rest periods sandwiched in-between are all counted towards the total time. The last 2-minutes of rest is not included in total time and is not added to the score. Use a running clock, and lap as needed. 

Practice breathing - breath out under water continuously, breath in above water quickly
Practice kicking - lead from the hips and sweep the feet oppositely instead of kicking 
Practice pulling and rolling - keep the torso long and roll while reaching as far forward as possible, switching arms quickly and rolling to the other side. 

5 rounds for time of:
400-meter runs
2-minutre rest between rounds

Sub a walk or reduce the distance to something that can be completed faster than 3-minute per round.

Back Thruster
​1-1-1-1-1-1-1 reps

10 attempts,
Accumulate 3-minutes in a Back Bend Hold
​
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For time:
1000-meter row
Then, 
5 rounds of:
20 back extensions
16 GHD sit-ups
Then,
1000-meter row

For time:
1000-meter run
Then,
5 rounds of:
20 standing or wall back extensions
16 straight leg sit-ups
Then,
1000-meter run

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5 2.5-minute rounds for max reps of:
400-meter run
Max overhead squats

W: 65lb
M: 95lb

5 2.5-minute rounds of:
400-meter run, reduce the run to a distance that does not take longer than 2-minutes to run or walk.
Max overhead squats, with a broom stick

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Complete as many rounds as possible in 12-minute of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats

W: 25lb dumbbells, use one dumbbell for pull-ups
M: 35lb dumbbells, use one dumbbell for pull-ups

12-minutes of:
6 bent over rows, with a back pack
12 floor presses, with a pack pack
18 goblet squats, hold the back pack

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3 attempts at max load of:

3 cleans / 2 front squats / 1 jerk

- This is a barbell complex 3 unbroken cleans should be followed immediately buy 3 front squats, and then without putting the bar down still, finish with a push or split jerk. Score is best successful lift. Spend plenty of time warming up and drilling these three movements, and the coordination between each. 

Practice this gymnastic complex

4 alternating single-leg candle-sticks roll ups /  3 handstand kick-ups / 2 handstand push-ups

For more of a challenge practice the handstand freestanding off a wall or scale by performing kick-up attempts and pike push-ups with feet on the floor. For assistance on the candle-stick, lay on an elevated surface and use both feet to stand to help the transition from laying to standing. 

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10 rounds for time of:
1 legless rope climb, 14ft ascent
200ft run

10 rounds for time of:
14 alternating back pack pull throughs, from plank
200ft run

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5 rounds for time of;
15 sumo deadlift high pulls
15 thrusters

W: 65lb
​M: 95lb

5 rounds of:
15 back pack sumo deadlift high pulls
15 back pack thrusters

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Push Jerk
​3-3-3-3-3 reps

Shoulder Press
10-10-10 reps

Push Press
10-10-10 reps

Push Jerk
10-10-10 reps

Spit Jerk
10-10-10 reps

Practice with two water jugs or dumbbells

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7 rounds for max distance of:
1-minute bike
​1-minute rest

Note the type of bike used. 

7 rounds for max distance of:
1-minute bike
1-minute rest

Use a phone app or other GPS map device/watch to keep track of distance. If you travel past the point where the 1-minute interval of work ends, travel back to that spot during the 1-minute of rest interval. If you do not have a bike, or a stationary bike of some kind that measures distance on the screen, sub for a row, ski, skate, or run.

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For time:
500-meter row
20 parallette handstand push-ups
500-meter row
20 strict handstand push-ups
500-meter row
20 kipping handstand push-ups

500-meter run
20 deficit push-ups or deficit pike handstand push-ups
500-meter run
20 push-ups or pike handstand push-ups
500-meter run
20 elevated push-ups or push-ups

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5 rounds for time of:
20 wall-ball shots
10 weight pull-ups, hold the medicine ball between the legs or feet

W: 14lb ball to 9ft target
M: 20lb ball to 10ft target

5 rounds of:
20 back pack thrusters
10 back pack transfers

-Laying face up, holding the back pack overhead, perform a V-up and pass the back pack to the feet. Lower the feet, holding the back pack and perform another V-up. Transfer the back pack from overhead to between the feet and back to overhead for one rep. This could also be called a V-up ball transfer or Sit-up ball transfer, but performed with a back pack at home if a medicine ball is not available. 

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Complete as many rounds as possible in 45-minutes of:
800-meter run
10 Deadlifts
800-meter run
50 sit-ups

W: 215lb
M: 315lb

The first part of this workout to notice is the duration of 45-minutes. This is a long time domain. Now take a look at the amount of running per round. That is 1-mile total. Consider your mile time and then add a few minutes to it. That how much time you have to work on the deadlifts and sit-ups. The third part of this workout is the deadlift. The deadlift is heavy but low to moderate reps if you can get a few rounds in. Scale this load to something you can do 10 unbroken reps when fresh and expect that after a 800-meter run that it will likely take 2-3 sets or even fast singles. A load that is not appropriate for this workout is a load so heavy that you have to wait a while after the run to start lifting, or the breaks between sets are long, almost to point of full recovery. Run a pace that allows you to grab and go. Use a load that doesn't leave you waiting to be fresh to lift. Sit-ups. Nice. These will be sneaky, running requires a lot of stabilization and unilateral work through the hip. The deadlift is similar but with both legs and hip extension focused. What the these exercises do not have, the sit-up will, and there is a moderate to large amount of them. 

45-minutes of:
400-meter run/walk
10 ground to overheads, with a backpack
400-meter run/walk
35 sit-ups

This version at home is reduced in volume per round as a scaled version of the original workout. Increase the reps of the sit-ups or distance of the runs to increase difficulty. Further scale this workout by reducing the working time to 35 or 20-minutes instead of 45.

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Complete as many reps as possible in 12-minutes of: 
1 L-sit rope climb, 15ft ascent
3 overhead squats
1 L-sit rope climb, 15ft ascent
6 overhead squats
1 L-sit rope climb, 15ft ascent
9 overhead squats
ect. 

Add 3 overhead squats each round. Start seated in the L-sit position for the rope climbs. 

W: 75lb
M: 115lb

12-minutes of:
20-seconds L-sit hold
10 Left-arm back pack rows
3 overhead squats with a broom stick
20-seconds L-sit hold
10 Right-arm back pack rows
6 overhead squats with a broom stick
20-seconds L-sit hold
10 Left-arm back pack rows
9 overhead squats with a broom stick
ect.

Add 3 overhead squat each round. Alternate the single arm row every round. 

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Snatch
3-3-3-3-3 reps

Every minute on the minute for 12-minutes of:

5 burpees to a 12in target above reach

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3 rounds of:
400-meter run/walk
21 backpack swings
21 bent over backpack rows

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3 rounds for max reps/calories of:
1-minute shuttle run, 8m (26 feet)
1-minute dumbbell snatches
1-minute bike
1-minute weighted box step-up, single dumbbell
1-minute strict burpee
1-minute rest

W: 35lb dumbbell, 20in box
​M: 50lb dumbbell, 24in box

3 rounds of:
1-minute shuttle run, 8m
1-minute backpack snatches
1-minute V-ups
1-minute step-ups, with the backpack
1-minute strict burpee
1-minute rest

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Clean and jerk
​3-3-3-3-3 reps

5 sets of:
3 burpee broad jumps for max distance

Rest as needed between attempts.

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Complete as many rounds as possible in 15-minutes of:
12 hang squat cleans
15 ring dips

W: 95lb
​M: 135lb

15-minutes of:
12 back pack squat cleans (med-ball clean style)
15 chair dips

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5 rounds for time of:
1-minute row for calories
Turkish get-ups

Complete 40 reps total combined each movement per round. After the 1-minute row, perform the remaining reps as TGU's to finish the round. 

W: 35lb
​M: 50lb

5 rounds of:
18 15ft shuttle run/walk, down and back equals 1 rep
12 Turkish get-ups, use a backpack, water jug or other household object as needed. This exercise is technical and there is great benefit in performing the movement controlled without load, too.

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21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
Deadlifts

W: 125lb
​M: 185lb

21-18-15-12-9-6-3 reps of:
Tuck jumps
Sit-ups
Ground to overhead, with a heavy loaded back pack

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Hang power snatch
​3-3-3-3-3 reps

With a broomstick

Overhead squat
10-8-6-4-6-8-10 reps

Sots press, scale this movement from a deep seated position if needed
8-6-4-2-4-6-8 reps

Hang power snatch

6-4-2-2-2-4-6 reps

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