FITNESS EXPRESS

Against a 3 minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps

Rest 3 minutes

Repeat for a total of four sets.

FITNESS

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Pull-Ups x Max Reps in 45 seconds

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B. Against a 3 minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps

Rest 3 minutes

Repeat for a total of three sets.

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B. Against a 3 minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps

Rest 3 minutes

Repeat for a total of three sets.

A. For Max Reps (or Calories):

4 minutes of Assault Bike (for Calories)

Rest 60 seconds

3 Minutes of Legless Rope Climbs

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (From Rack)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

B. For completion:

Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Three sets of:

Hand Plank Shoulder Taps x 60 seconds (perform at max speed)

A. Three sets of:

Bench Press x 4-6 reps @ 20X1

Rest 60-90 seconds

Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0

Rest 60-90 seconds

B. Five rounds for time of:

Row 500 Meters

20 Push-Ups

10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

*You can also perform this with a partner, start with one on the rower, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.

A. Three sets of:

Bench Press x 4-6 reps @ 20X1

Rest 60-90 seconds

Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0

Rest 60-90 seconds

B. Five rounds for time of:

Row 500 Meters

20 Push-Ups

10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

*You can also perform this with a partner, start with one on the rower, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.

A. For max reps:

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

60 seconds of Strict Handstand Push-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set. Rest until fully recovered, and then…

B. For Max Reps:

3 Minutes of Double-Unders

*Goal here is to achieve 300 reps. If you can achieve 300 reps, double-unders become a skill that needs to be maintained rather than developed. If you are under 300 reps, they need to continue to be a focus of skill development.

C. For time:

Row 5000 Meters

This is a test. Hit it hard and record your results.

D. One set of:

300 Meter Sandbag Carry (80-120 lbs) (as heavy as you can, but no stopping)

A. Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps

Rest 3 minutes

B. For time:

50 Calories of Assault Bike or Rower

30 Thrusters

800 Meter Run

A. Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps

Rest 3 minutes

B. For time:

Row 1000 Meters

25 Thrusters (95/65 lbs)

25 Toes to Bar

100 Double-Unders

25 Toes to Bar

25 Thrusters

A. Two sets of:

Strict Muscle-Ups x Max Unbroken Reps

Rest 2 minutes

Rest until fully recovered, and then…

For max reps:

3 minutes of Muscle-Ups

B. Take 20 minutes, not more, to establish a 1-RM Clean & Jerk

(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

Rest exactly 10 minutes, and when the running clock reaches 30:00…

C. Every minute, on the minute, until you can no longer maintain 60 second rounds:

6 Power Cleans (185/125 lbs)

12 Chest-to-Bar Pull-Ups

Goal is to race through sets as quickly as possible, then rest the remainder of the minute. Note times to completion in each of the sets.

A. Complete as many rounds and reps as possible in 8 minutes of:

8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

B. Complete as many rounds and reps as possible in 6 minutes of:

15 Ring Dips

15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

C. Complete as many calories as possible in 4 minutes of:

Assault Bike or Concept 2 Rower

A. Complete as many rounds and reps as possible in 8 minutes of:

8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

B. Complete as many rounds and reps as possible in 6 minutes of:

15 Ring Dips

15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

C. Complete as many calories as possible in 4 minutes of:

Assault Bike or Concept 2 Rower

A. Take 20 minutes to build to today’s 1-RM Bench Press

B. Two sets of:

Bench Press x 4-5 reps @ 85% of today’s 1-RM

Rest as needed

C. Three sets for times of:

50 Double-Unders

50-Foot Handstand Walk

10 Strict Handstand Push-Ups

Rest 2 minutes

D. Three sets of:

Alternating Single-Leg Cross Toes to Bar x 20 reps

Rest as needed followed by…

Three sets of:

L-Sit Flutter Kicks on Kettlebells x 15-30 seconds

Rest as needed followed by…

100 Hollow Body Bounces

A. Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 20 Kettlebell Swings

Minute 2 – 3 Wall Climbs

Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold

Minute 4 – 40 seconds of Prone Plank from Elbows

B. Complete as many rounds and reps as possible in 5 minutes of:

10 Goblet Squats

10 Burpees

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

Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

B. Complete as many rounds and reps as possible in 5 minutes of:

5 Squat Cleans (135/95 lbs.)

10 Burpees Over the Barbell

A. Back Squat:

* Set 1 – 5 reps @ 55%

* Set 2 – 3 reps @ 65%

* Set 3 – 1 rep @ 75%

* Set 4 – 1 rep @ 85%

* Set 5 – 1 rep @ 90%

* Set 6 – 1 rep @ 95%

* Set 7 – 1 rep @ 101-102%

* Set 8 (optional) – Exceed Set 7 weight

*Rest as needed, but at least 3 minutes between sets of singles. NOTE – Many of you hit new PR’s earlier in this cycle. Understand that if you hit a new squat PR in the last couple of weeks, today might not be your day for another. If that’s the case, build to as heavy as possible with good mechanics, and move on when you think you’ve exhausted your ability to move weight today.

B. Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95 lbs)

20 Pull-Ups

20 Burpees Over the Barbell

Optional Additional Conditioning Session

Easy hike or swim…think recovery pace and activity.