Day 21 (Active Recovery)

A. Metcon (Time)

1000m Row

-rest 2 mins-

8x200m Row

(.30 sec. rest between each row)

800m Row

-rest 2 mins-

6x200m Row

(.30 sec. rest between each row)

600m Row

-rest 2 mins-

4x200m Row

(.30 sec. rest between each row)

400m Row

-rest 2 mins-

2x200m Row

(.30 sec. rest between each row)

200m Row

* The x200m Rows are ALL OUT! The single rows are RECOVERY pace.*

Day 20

A. 20 Minute EMOM:

Movement 1 – 1-10 Bar Dips

Movement 2 – 1 Heavy Deadlift

Pick reps you can maintain on the bar dip. For the Deadlift start around 75-80% of your 1RM and climb as deemed fit.

B. MetCon (Time)

25-20-15-10-5
Kettlebell Swings (70/53)
5-10-15-20-25 

Burpees 

C. Core (Partner) x 8 minutes

Partner 1: 15 AbMat Sit-Ups

Partner 2: Plank Hold

Day 19

A. Strength (EMOM)

EMOM x 16 Minutes,

ODD: 3 Rep Push Press
Even: 20 Double Unders

B. MetCon (AMRAP) x 15 Minutes

30 Shoulder 2 Overhead (75/55)
30 Front Squats (75/55)
30 AbMat Sit-Ups
30 Double Unders

Day 18 (Hero Day!)

A. “TK”

Complete as many rounds as possible in 20 minutes of:

8 Strict Pull-ups

8 Box jumps, 36/28″ box
12 Kettlebell swings (70/53)

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Day 17

A. Strength

EMOM x 15 Minutes

1 Rep Clean

B. Metcon (AMRAP) x 15 Minutes

10 Burpees

20 Power Clean (135/95)

30 Double Unders

Day 16

A. EMOM x 20 Minutes

Push Press x 1

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

B. EMOM x 20 Minutes

Movement 1 – 200m Run

Movement 2 – 1-10 Chest-To-Bar Pull-Ups

Pick reps you can maintain on the Pull-ups.

C. Benchmark Test (For Time)

100 Abmat Sit-Ups 

Keep track of total time and attempts/sets to complete.

D. Conditioning

Sled Drag or Push: 6 x 50m

Heavy. Rest 60 seconds between sets.

Day 15

A. Squat

Front Squat (5-3-1-1-1-1-1)

5 reps @ 70%

3 reps @ 80%

5×1 @ 90%

B. MetCon (Time)

3 Rounds of, 

30 Kettlebell Swings 70/53 

30 Box Jumps 24/20 

C. Strength

Single Arm Dumbbell Row: 4 x 10/Side

Rest 90-120 seconds between sets. Heavy as possible.

Day 14

A. Strength

5 x 5 Bench Press

Max strict pull-ups after each set

B. "Midline Cash-Out"

3 Rounds Not For Time,

40 Banded Good Mornings

30 Abmat Sit-Ups

20 Hip Extensions

C. Conditioning

6 x 500m row/1 minute rest between efforts

Day 13 (Track Session)

Track Session

A. Bounding

4 x 6 Hurdle Hops

B. Speed Work

4 x "Flying 40's"

- Jog 20 yards
- Sprint 40 Yards
- Jog 20 yards

C. Sprints

Every 2 minutes, on the minute x 12 Minutes (6 rounds):

200m Run

Day 12

A. 40 Minute EMOM:

Movement 1 – Monostructural Conditioning

Movement 2 – Gymnastics/Skill

Movement 3 – Non-Monostructural Conditioning

Movement 4 – Barbell

Movement 1 – Monostructural Conditoining 

– Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill 

– Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). 

Movement 3 – Non-Monostructural Conditioning 

– Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. 

Movement 4 – Barbell 

– Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.

What we did:

Minute 1: 15 Calorie Row

Minute 2: 3 Muscle Ups/ 8 T2B

Minute 3: 12 Box Jumps

Minute 4: 3 Tire Flips

Day 11

A. Warm-Up

Tabata Russian KBS

B. Squat

Every 2 Min for 18 Min (9 Sets):

Front Squat x 5

C. For time

30 Bar Muscle-Ups 

Day 10

A. Split Jerk: 7 x 2

Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible.

B. EMOM x 16 Min,

ODD: 2 Rep Deadlift
Even: 1-5 HSPU (Sub L-Seated DB Press)

C. MetCon (Time)

21-15-9

Deadlift (225/155)
Ring Dips

Day 9

A. Strength

EMOM x 20 Min: 

1 Snatch (Build up)

B. MetCon

21-15-9

Burpees over Bar

Power Snatch (95/65)

C. Metcon (No Measure)

6 Rounds

30 sec Plank hold (elbows)
20 Abmat sit ups

Day 8 (Track Session)

A. Strength

5×5 Front Squat

B. MetCon

1 mile Run
21 KBS (70/53)
21 Goblet Squats (70/53)
800m Run
15 KBS (70/53)
15 Goblet Squats (70/53)
400m Run
9 KBS (70/53)
9 Goblet Squats (70/53)

Day 7

A. Strength

Every 1:30 x 8

3 Back Squats

B. MetCon (Time)

3 Rounds of,

50 Air squats

7 MU’s (21 pull ups)

10 Hang Cleans (135/95)

*15 Min Time Cap*

Day 6

A. Strength

Every :90 x 8

3 Push Press

B. MetCon (AMRAP)

15 Min AMRAP,

10 DB Push Press (45/30)

10 DB Walking Lunge (45/30)
10 DB Ground 2 Overhead (45/30)
10 DB Bent Row (45/30)

Day 5

A. Every :90 sec for 8 sets,

2 Deadlifts

B. MetCon (Time)

3 Rounds for time of:

50 Double Unders (150 Singles)
30 Sit Ups
10 Deadlifts (225/155)

C. MetCon (Benchmark)

50 Pull-Ups

- Note time and how many sets to complete.

Day 4

A. Warm-Up - KB Warm-Up (35#)

3 Rounds of,

10 Russian Swings (Single Arm)

10 SDLHP

10 Goblet Squats

10 Single Arm Push Press 

B. Behind The Neck Jerk (7 x 3)

Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible.

C. Metcon (AMRAP – Rounds)

EMOM x 10 minutes

7 Front Squats (95/65)

7 Push Press (95/65)

D. MetCon (Time) 

3 x 1000m Row

- Rest 3 minutes between efforts

Day 3

Track Session

A.) 6 x 6 Hurdle Hops

B.) 300 yard Shuttle (6×25 yds out and back)

Rest 5 minutes

C.) 300 yard Shuttle, 6×25 yards out and back

D.) 6 x 200m Run, on the 2 minute.

– Attempt to hold the same pace for all six sets.

Day 2

A. Max Effort Movement

Bench Press - work up to today's 5RM

B. Accessory Movement Superset

4 Sets of,

DB Bench Press x 12

Rest 30s

Seated Row x 12

Rest 30s

C. Vanity Work Superset 

3 Sets of,

EZ Preacher Bar Curls x 12

Rest 30s

BW Skull Crushers x MAX

Rest 60s

Day 1 (Track Session)

Track Session

A. 6 x 6 Hurdle Hops

B. 4 x Shuttle of: 5-10-15 out and back

C. 6 x 400m, on the 3 minute. 

– Attempt to hold the same pace for all six sets.

Day 103

A. Warm-Up (35# Kettlebell) 

3 rounds of,

10 Single Arm Russian Swings (each)

10 Sumo High Pulls

10 Goblet Squats

10 Snatches (each)

B. Max Effort Movement

Chin-up - Work in triples to a heavy single

C. MetCon (Time)

Five rounds for time of,

15 Bench Press (135/85)

15 Toes 2 Bar

45 Air Squats

Day 102

A. Warm-Up (35# Kettlebell) 

3 rounds of,

10 Single Arm Russian Swings (each)

10 Sumo High Pulls

10 Goblet Squats

10 Snatches (each)

B. Strength

EMOM x 14 Min,

ODD: 3 Rep Hang Power Clean

EVEN: 30 Double Unders

C. MetCon (AMRAP)

In 5 Minutes: 

150 Double-Unders 

Max Calorie Row in Time Remaining 

- Rest 5:00 - 

In 3 Minutes: 

50 Double-Unders 

Max Calorie Row in Time Remaining