Strength
Every minute on the minute for 10:00:
- Minute 1: 12 Push Press
- Minute 2: 12 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 12 reps unbroken across the 5 rounds. You may use a barbell, dumbbells, or kettlebells.
The Russian kettlebell swings should be heavy, but also unbroken sets of 12. If you do not have a kettlebell, swing a dumbbell. If you do not have access to anything heavy, perform American kettlebell swings.
Conditioning
4 Rounds for time:
300m Run
12 Dumbbell Box Step Ups
12 Alternating Single Arm Devil Press
18:00 time cap
Notes
Today’s conditioning is 4 rounds of a 300m run, step ups, and devil press with an 18:00 time cap. You score will be the time it takes to complete the 4 rounds or the number of rounds and reps completed in the 18:00 window.
The run should be completed in 1:30. If you are starting to take closer to 2:00 or more, consider shortening the distance. You may substitute a 400m row or 800m bike, if needed.
The dumbbell box step ups should be done with one dumbbell or kettlebell. It should be a weight that allows you to complete all 12 reps unbroken. If you do not have a box, or any other stable surface to step onto, substitute lunges.
Ideally, the devil press is done with the same dumbbell with which you perform your step ups. Make sure it is a weight that you are comfortable transitioning in the air and performing all 12 reps in one set.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 easy warm up
–
10 Sets
1:30 Fast
1:00 Easy
:30 Very Easy
–
5:00 Cool down
Notes
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike |
| Very Easy: Recovery Spin Easy: 65-75 RPM Fast: 90+ RPM |
Very Easy: Recovery strokes Easy: 2k +:25 Fast: 2k |
Very Easy: Recovery Spin Easy: 45-55 RPM Fast: 65+ RPM |