Day 47

A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

C. Every minute, on the minute, for 21 minutes:

Minute 1 – 12 Kettlebell Swings (53/35)
Minute 2 – 12 Push Press (95/65)
Minute 3 – 50 Double-Unders 

D. Strength (Accessory)

DB Bulgarian Split Squat 4 x 8

Day 20

A. Warm-Up

3 min bike

100 walking lunges

15 Back Extensions

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Accessory Work

Overhead Squat (3-3-3-1-1-1)

D. Insurance

Three sets of,

10 Weighted Hip Extensions

10 Leg Curls

E. MetCon (Time)

10 Rounds for time of, 

5 KB Push Press/each arm (53/35)

10 KB Swings (53/35)

Day 22

A. Bench Press

3 Reps Every 1:30 for 10 Sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps.

B. MetCon (Time)

3 Rounds of,

30 Kettlebell Swings (53/35) 

20 Dumbbell S2OH (35/25) 

10 Pull-Ups 

C. Benchmark

100 Push-ups

Keep track of total time and attempts to complete.

D. Core

3 sets of,

Hollow Rock x 25

Glute Bridge (Slingshot or Banded) x 25

Day 132 (Hero Day)

Hero Day

Jennifer

Complete as many rounds as possible in 26 minutes of:

10 Pull-ups
15 Kettlebell Swings (53)
20 Box Jumps (24)

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. 

The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. 

Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Day 129

A. Squat

Back Squat - Heavy set of 5

B. Squat

Front Squat - Heavy set of 5

C. MetCon (EMOM)

Odd: 30 Double Unders + 10 KB Swings (53/35)
Even: 12 Burpees

Day 97

A. Strength

Trap Bar Deadlift – Heavy Triple

B. MetCon (AMRAP)

8 min. AMRAP

15 Kettlebell Swings (70/53)
30 Double Unders 

2 min. rest

C. MetCon (AMRAP)

8 min. AMRAP

10 KB SDLHP (70/53)
20 Butterfly Abmat Sit-ups

Day 76

A. Strength 

Push Press + Split Jerk (8 x 1)

Build up in weight.

B. MetCon (AMRAP) x 20 Minutes 

“Jack” 

Complete as many rounds as possible in 20 minutes of: 

10 Push press (115/75)
10 KB Swings (53/35)
10 Box jumps (24/20)

Day 67

Mobility: Shoulders

A. Strength

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps

Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps

B. Skill

1. 4 x 10 - Hollow/arch swings on bar

2. EMOM x 8 minutes - 6-10 CTB pull-ups (stop when form breaks)

3. Accumulate 20 Inch worms walking to hollow plank position + 2 push-ups

C. MetCon (Time)

10 rounds for time of,

10 Push-ups

10 Box Jumps (24/20)

D. Accessory Work

Three sets of:

Single-Arm Dumbbell Row x 8-10 reps

Rest as needed

Flexibility: Lats/Shoulders

Day 40 (Hero Day!)

Hero Day!!

“Wittman“

Seven rounds for time of:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps
15 Box jumps, 24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Day 25

A. Skill

EMOM x 16 minutes

Odd Minutes : 5 Strict Pull Ups

Even Minutes : 30 double unders

B. MetCon (Time)

3 Rounds of

12 Front Squats (185/125)

25 KB Swings (53/35)

400m Run

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 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 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 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 100

A. Jerk Complex

8 Sets of,

Push Press + Push Jerk + Split Jerk 

B. EMOM x 10 Minutes

3 Front Squats @ BW**

** NO OLY SHOES **

C. MetCon (EMOM)

EMOM x 20 Minutes

Odd: 10 Push Press (95/65)
Even: 10 KB Swings (70/53)

Day 97

A. Row

4 x 500m/1 min rest between efforts

B. Strength

Every :90 for 10 Rounds:

2 Rep Front Squat (Work up)

C. MetCon (AMRAP) x 12 Minutes

10 KBS (70/53)
60 Double unders
6 10m Shuttle sprints** 

**(every turn around counts as a rep)**

Day 66

A. Squat 

Work up to a “Heavy” Pause Back Squat 

B. Jerk 

Work up to today’s “Heavy” single 

C. MetCon (Time) 

3 Rounds of, 

20 Pull-Ups 

20 Box Jump Overs (24/20) 

20 Kettlebell Swings (70/53) 

D. Row 

5K Time Trial 

This is a max effort, look for a consistent pace that you can hold for the entire row. 

E. Accessory Work

Hip Extension (4 x 10) 

Rest 90-120 seconds between sets. Add load as deemed fit.

Day 42

A. Squat

Back Squat - 3RM

B. EMOM x 30 Minutes

Minute 1: 15 Calorie Row
Minute 2: 12 KB Swings (70/53)
Minute 3: 15 AbMat Sit-Ups
Minute 4: 12 KB SDLHP (70/53)
Minute 5: 15 Wall Balls (20/14)

Day 32

A. Every 90 seconds for 15 Minutes (9 Sets): 

Deadlift (6-5-4-3-2-2-1-1-1) + 6 Burpee Over Bar

60% 

65% 

70% 

75% 

80% 

85% 

90% 

90% 

90% 

B. Every 90 seconds for 18 Minutes (10 Sets): 

Front Squat (8-6-4-3-2-6-4-2-1-1)

60% 

70% 

80% 

85% 

90% 

65% 

75% 

85% 

90% 

95% 

C. MetCon (Time): 3 Rounds of,

400m run

12 Power Snatch (115/75)
21 KB Swings (53/35)

Day 5

A.) Technique

Clean (10 × 3) @ 70%

B.) MetCon (AMRAP) x 7 minutes

21 Double Unders 

15 KB Swings (53/35) 

9 Burpees 

C.) 6 Rounds (No time component)

30 sec Plank hold (elbows)
15 AbMat sit-ups