1 set:
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell bent-over rows
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell sumo deadlifts

– RX –
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).

– INTERMEDIATE –
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (10/14 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 125/185 lb).

– BEGINNER –
Every 2:00 for 8 rounds:
5 deadlifts
5 wall-ball shots (6/10 lb) (9/10 ft)
– Athlete’s choice for deadlift load (suggested 65/95 lb).

Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side

Every 2:00 for 8 rounds:
10 dumbbell deadlifts (35/50 lb)
10 dumbbell thrusters
– Use two DBs.

1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC good mornings
10 push-ups to down dog

1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC pass-throughs
10 up-downs

1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
10 lateral burpees over the rowing machine

– RX –
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (16/24kg)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

– INTERMEDIATE –
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Knees-to-armpits
Double-KB overhead walking lunges (26/35 lb)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

– BEGINNER –
On a running clock:
At 0:00:
12-9-6-3 reps for time of:
Hanging knee raises
Single-DB overhead walking lunges (10/15 lb)

At 12:00:
12-9-6-3 reps for time of:
Calorie row
Burpees

3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right

On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
V-ups
Double-DB overhead walking lunges (35/50 lb)
– Use two DBs.

At 12:00:
15-12-9-6-3 reps for time of:
Dumbbell sumo deadlift high pulls (35/50 lb)
Lateral burpees over the dumbbell
– Use one DB.

Dynamic warm-up

1 set:
200-meter run, slow
10 leg swings/leg
10 lateral leg swings/leg
10 alternating lunges
10 hamstring scoops/leg
10 alternating Cossack squats
10 hamstring kick-ups/leg
200-meter run, moderate pace

1 set:
5 calf raises
10 alternating plate toe taps
10 alternating plate step-ups
5 step-ups + squat landing
5 plate jumps + step down
5 plate jumps + squat landing
5 plate jumps + slow rebound

Run test

1 set:
400-meter run

– RX –
For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run

– INTERMEDIATE –
For time:
15 box jumps (24 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run

– BEGINNER –
For time:
10 box step-ups (20 in)
200-m run
12 box step-ups (20 in)
200-m run
15 box step-ups (20 in)
200-m run

Post-workout:
8 sets:
:20 hollow hold
:10 rest

Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

For time:
15 object jumps
400-meter run
20 object jumps
400-meter run
25 object jumps
400-meter run
– Jump onto or over a thigh-height object.

AMRAP 4:
:30 single-unders
:20 handstand hold
10 scap pull-ups

– RX –
7 sets:
3 push jerks + 1 split jerk

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
7 sets:
3 push jerks

Post-workout:
3 sets:
1:00 freestanding handstand practice
– Rest 1:00 between sets.

Accumulate:
1:00 banded shoulder stretch/arm

– ADV RX –
8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

RX
6 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row three times.

2 set:
1:00 bike
10 push-ups from the knees
10 ring rows
10 air squats
10 scap pull-ups

– RX –
EMOM 18:
Min 1 | 5 power cleans (105/155 lb)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

– INTERMEDIATE –
EMOM 18:
Min 1 | 5 power cleans (75/115 lb)
Min 2 | 7/10 cals Echo bike
Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

– BEGINNER –
EMOM 18:
Min 1 | 5 power cleans (35/45 lb)
Min 2 | 5/7 cals Echo bike
Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats

Accumulate:
2:00 reach, roll, and lift

For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+

– Welcome to week seven of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.

– RX –
8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
6 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row three times.

Accumulate:
1:00 foam roll calf/leg

2 sets:
10 PVC pass-throughs
10 hollow rocks
10 Supermans
10 kip swings
10 push-ups

– ADV RX –

Partner For Time:

Cash-In 800m Run Together
3 Rounds:
10 Bar muscle-ups
20 Push presses (95/135 lb)

Cash-out 800m Run Together

-RX-
For time:
C2B
Shoulder presses (65/95 lb)

– BEGINNER –
Pull-ups or Ring Rows
Push presses (35/45 lb)

Accumulate:
1:00 banded shoulder stretch/arm

EMOM 4:
:40 row, bike, or ski
:20 rest

1 set:
PVC Pass Throughs
Spidermans
10 Hollow rocks
scorpion stretches
5 Walkouts
child’s pose/cobra/down dog

– RX –
For time:

4 Rounds

10 Snatches (55/75)

20 Lateral over the bar burpees

30 Abmat sit-ups

Post-workout:
Accumulate:
30 GHD back extensions

3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right

1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks

1 set
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers

1 set
10 unweighted good mornings
20 walking lunge steps
:30 up-downs

Pre-workout
EMOM 6:
2 hang squat cleans
– Build to a heavy set of 2.

– RX –
For time:
21-15-9
Handstand push-ups
Hang squat cleans (75/115 lb)

– INTERMEDIATE –
For time:
21-15-9
Pike push-ups
Hang squat cleans (65/95 lb)

– BEGINNER –
For time:
15-12-9
Double-DB shoulder presses (10/15 lb)
Hang squat cleans (35/45 lb)

1 set:
1:00 couch stretch/leg

For time:
21-15-9
Handstand push-ups
Dumbbell hang squat cleans (35/50 lb)

Junkyard dog warm-up
• Scale to step-overs instead of jump-overs as needed.
• Scale the crawl under to a bear crawl around the partner.

AMRAP 6:
Partner A: 8 jumps around partner
Partner B: 8 jumps around partner
Partner A: 8 jump over and crawl under partner
Partner B: 8 jump over and crawl under partner

– RX –
7 rounds for time:
200-m run
10 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.

– INTERMEDIATE –
7 rounds for time:
200-m run
10 DB box step-overs (15/20 lb) (20/24 in)
– Use two dumbbells.

– BEGINNER –
5 rounds for time:
200-m run
10 alternating walking lunges

Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

7 rounds for time:
200-meter run
10 dumbbell box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.
– Substitute with dumbbell farmers carry lunges if no box/object is available to step onto or over.