Strength
Every minute on the minute for 10:00:
- Min 1 – 10 Push Press
- Min 2 – 14 Heavy Russian Kettlebell Swings
Notes
Today’s strength is push press and kettlebell swings. You will alternate between the two exercises at the top of each minute for 5 rounds.
The push press should be challenging, but we want to be able to do all 10 reps unbroken across the 5 rounds. You may use a barbell, dumbbells, or kettlebells. If you were here last week, use a slightly heavier weight than you did for last week’s sets of 12.
The Russian kettlebell swings should be heavy, but also unbroken sets of 14. If you do not have a kettlebell, swing a dumbbell. If you do not have access to anything heavy, perform American kettlebell swings. If you were here last week, try to use the same weight that you used for last week’s sets of 12.
Conditioning
Every 7:00 for 3 rounds:
- 300m Run
- 20 Push Ups
- 300m Run
- 20 Hang Clean and Jerks
Notes
Today’s conditioning is 3 sets of running, push ups, and hang clean and jerks. Your score will be the slowest of the 3 times recorded. Try to stay consistent.
The runs should take no longer than 2:00 each time. Adjust the distance accordingly.
The push ups should be done in 2-3 quick sets at the most. Elevate your hands on a bench or box if needed.
The hang clean and jerks may be completed with a dumbbell, kettlebell, barbell, or odd object. Choose a weight that allows you to complete the 20 reps in no more than 2-3 sets.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 easy warm up
–
8 Sets
2:00 Moderate
1:00 Easy
:30 Fast
:30 Easy
–
5:00 Cool down
Pacing Guidelines
| Bike Erg | Rower | Assault Bike |
| Easy: 65-75 RPM Moderate: 75-85 RPM Fast: 85-95 RPM |
Easy: 2k +:25 Moderate: 2k+:10-15 Fast: 2k |
Easy: 45-55 RPM Moderate: 55-70 RPM Fast: 65+ RPM |