FITNESS EXPRESS

6 rounds for time of:
Sprint Row 150m or run 100m
10 Push-Ups
10 Toes to Bar

FITNESS

A. Three sets of:
Front Squat x 6 reps @ 31X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Two sets for times of:
Row 500 Meters
40 Push-Ups
20 Toes to Bar

Rest 4-5 minutes between sets.

A. Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets and work on mobility to prepare for Part B.

B. Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets

A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

B. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single

C. Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15 Wall Ball Shots (30/20 lbs)
Minute 3: 20 Double Unders + 8 Toes-to-Bar

Immediately followed by. . .

Three rounds for time of:
10 Burpee Box Jump-Overs (24″/20”)
15 Wall Ball Shots (30/20 lbs)
20 Double Unders
8 Toes-to-Bar

D. Three sets of:
Banded Hip Bridge x 20 reps
Rest as needed
Banded Good Mornings x 30 reps
Rest as needed

A. Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0
Rest 45 seconds

B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

A. Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

B. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 2 reps @ 80% of 1-RM Jerk

C. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90%

D. Five sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 60 seconds
Prone Chinese Plank x 60 seconds
Rest 60 seconds

Optional Additional Conditioning Session
Every minute, on the minute, for 30 minutes (6 sets):
Minute 1: 20/15 Calories of Assault Bike
Minute 2: 50-Foot HEAVY Sand Bag Carry (Bear Hug)
Minute 3: Rest
Minute 4: Max Calorie Row*
Minute 5: Rest

*Goal for males is 22-25 calories, females 16-20 calories.

Join us for one Labor Day WoD at 8:30am with Coach K. We’ll be closed for the remainder of the day.

“Mainsite”
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Join us for one Labor Day WoD at 8:30am with Coach K. We’ll be closed for the remainder of the day.

“Mainsite”
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Join us for one Labor Day WoD at 8:30am with Coach K. We’ll be closed for the remainder of the day.

“Mainsite”
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

“Hermine”

AIM athletes: Power Cleans

FITNESS athletes: Front Squats

scale loads as needed

With a Running Clock…

At the 0:00:

AMRAP 5:

10 Power Cleans/Front Squats (115/85)

10 Burpees over the Barbell

At the 10:00

AMRAP 5:

15 Power Cleans/Front Squats (135/95)

15 Burpees over the Barbell

At the 20:00

AMRAP 5:

30 Power Cleans/Front Squats  (155/115)

30 Burpees over the Barbell

“Hermine”

AIM athletes: Power Cleans

FITNESS athletes: Front Squats

scale loads as needed

With a Running Clock…

At the 0:00:

AMRAP 5:

10 Power Cleans/Front Squats (115/85)

10 Burpees over the Barbell

At the 10:00

AMRAP 5:

15 Power Cleans/Front Squats (135/95)

15 Burpees over the Barbell

At the 20:00

AMRAP 5:

30 Power Cleans/Front Squats  (155/115)

30 Burpees over the Barbell

“Hermine”

AIM athletes: Power Cleans

FITNESS athletes: Front Squats

scale loads as needed

With a Running Clock…

At the 0:00:

AMRAP 5:

10 Power Cleans/Front Squats (115/85)

10 Burpees over the Barbell

At the 10:00

AMRAP 5:

15 Power Cleans/Front Squats (135/95)

15 Burpees over the Barbell

At the 20:00

AMRAP 5:

30 Power Cleans/Front Squats  (155/115)

30 Burpees over the Barbell

A. Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Deadlift x 6-8 reps @ 30X1

Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1

Minute 3 – Russian Step-Ups x 10 reps on Left Leg

Minute 4 – Russian Step-Ups x 10 reps on Right Leg

Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

B. Three rounds for time of:

Row 300 Meters

20 Kettlebell Swings

10 Goblet Squats

Use the same kettlebell for both movements.

A. Every 4 minutes, for 20 minutes (5 sets):

Clean x 1.1.1.1

(rest 10 seconds between singles)

Rest 30 seconds

Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

B. Three rounds for time of:

15 Deadlifts (155/105 lbs)

12 Hang Power Cleans (155/105 lbs)

9 Front Squats (155/105 lbs)

6 Jerks (155/105 lbs)

A. Every 2 minutes, for 20 minutes (10 sets):

Snatch

*Sets 1-2 = 3 reps @ 50-60%

*Sets 3-4 = 2 reps @ 60-70%

*Sets 5-6 = 1 rep @ 70-80%

*Sets 7-8 = 1 rep @ 80-90%

*Sets 9-10 = 1 rep @ 90-95%

B. Every 2 minutes, for 20 minutes (10 sets):

Clean

*Sets 1-2 = 3 reps @ 50-60%

*Sets 3-4 = 2 reps @ 60-70%

*Sets 5-6 = 1 rep @ 70-80%

*Sets 7-8 = 1 rep @ 80-90%

*Sets 9-10 = 1 rep @ 90-95%

C. Ten sets of:

Dead-Stop Front Squat x 2 reps @ 80% of Current 1-RM Dead Stop Front Squat

Rest 45 seconds

D. For time:

30 Kettlebell Swings (32/24 kg)

500 Meter Row

30 Kettlebell Swings (32/24 kg)

*This is a sprint, and needs to be performed as such.

Optional Additional Conditioning Session

Two sets of:

600 meters @ 80%

Rest 60 seconds

600 meters @ 50%

Rest 60 seconds

600 meters @ 80%

200 meter walk

Total Distance: 4000 meters