FITNESS EXPRESS

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

10 Barbell Thrusters (75/55 lbs)

12 Box Jump Step Down

14 Overhead Alternating Reverse Lunges

200m sprint

FITNESS

A. Four sets of:

Box Step-Ups x 8 reps each leg (rest 30 seconds between legs)

Rest 60 seconds

Single-Arm Dumbbell Row x 6-8 reps each arm

Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Barbell Thrusters (75/55 lbs)

20 Overhead Alternating Reverse Lunges

A. Four sets of:

Box Step-Ups x 8 reps each leg (rest 30 seconds between legs)

Rest 60 seconds

Single-Arm Dumbbell Row x 6-8 reps each arm

Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Barbell Thrusters (75/55 lbs)

20 Overhead Alternating Reverse Lunges

*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.

A. Build to today’s 2-RM Hang Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

*Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B. For time:

Snatch x 20 reps @ 70% of today’s 1-RM

Rules: *Each stumble is a no-rep **Outright fail is 10 burpee over the barbell penalty ***Full Snatch every rep

C. Three rounds for time of:

10 Burpees Over the Barbell

15 Thrusters (155/105 lbs)

20 Chest-to-Bar Pull-Ups

D. Three sets of:

Glute Ham Raises x 6-8 reps

Rest 60 seconds

Reverse Hyper x 20 reps 50% of 1-RM Back Squat (sub is and pull-throughs)

Rest as needed

A. Three sets of:

Single-Leg Deadlift x 6-8 reps each leg

Rest 45 seconds

Russian Kettlebell Swings x 15 reps

Rest 45 seconds

Bottom’s Up Kettlebell Walk x 25 yards each arm

Rest 45 seconds

B. Five sets for max reps:

45 seconds of Rowing (for calories)

Rest 15 seconds

45 seconds of Goblet Squats

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 15 seconds

A. Every two minutes, for 12 minutes:

Power Clean + Squat Clean

B. Five rounds for time:

Row 300 Meters

12 Front Squats (95/65 lbs)

12 Pull-Ups

A. Three sets, not for time, of:

Handstand Walk x 10-15 Meters

Bridge-Ups x 6 reps of 10 second holds

V-Up x 10-12 reps

B. Take 15 minutes to build to today’s 1-RM Push Press

Followed by…

Eight sets of:

Split Jerk x 3 reps @ 75%

Rest 90 seconds

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

1 Strict Handstand Push-Up to Deficit (6″/4″)

1 Toes to Bar

2 Strict Handstand Push-Ups to Deficit (6″/4″)

2 Toes to Bar

…and so on, moving up the ladder.

Rest 2 minutes, and then…

Complete as many reps as possible in 4 minutes of:

1 Strict Handstand Push-Up to Deficit (4″/2″)

1 Toes to Bar

2 Strict Handstand Push-Ups to Deficit (4″/2″)

2 Toes to Bar

…and so on, moving up the ladder.

D. Two sets of:

L-Sit Flutter Kicks (with locked knees) x max time/reps

Rest 60 seconds

Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps

Rest 60 seconds

Seated L-Sit Double Leg Lifts x 30 reps

Rest 2 minutes between sets

Optional Additional Conditioning Session

Eight sets of:

Row 500 meters @ 5 seconds faster than 5km PR Pace

Rest 2 minutes

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

Strict Overhead Press x 4-6 reps

*Use heavy dumbbells or a barbell.

**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B. Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!

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

Strict Overhead Press x 4-6 reps

*Use heavy dumbbells or a barbell.

**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B. Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!

A. Every minute, on the minute, for 15 minutes:

Minute 1 – Strict Ring Dips x 12-15 reps (these should be slow and controlled)

Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups

Minute 3 – Legless Rope Climb from seated position x 1 ascent

B. In 10-15 minutes build to today’s 1-RM Box Squat

Then. . .

Three sets of:

Tempo Back Squat x 5 reps @ 42X1

Rest as needed

*Perform Back Squats @ 75% of today heavy Box Squat

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

20/15 Calories of Assault Bike

100-foot Heavy Sand bag Carry (Bear Hug)

*Push the pace on the assault bike, if you apply yourself you will be rewarded with 2+ minutes of rest.

D. Three sets of:

Glute-Ham Raises x 8 reps @ 3011

Rest as needed

Barbell Hip Bridges x 15 reps

Rest as needed

Sumo Dimmel Deadlifts x 20 reps @ 40% of 1-RM Deadlift

Rest as needed

A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of:

100 Meter Farmer’s Carry (32/24 kg kettlebells)

10 Jumping Air Squats

10 Jumping Split Lunges

B. 12 Minutes of Partner-Assisted Quad and Calf Smashing

A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of:

100 Meter Farmer’s Carry (32/24 kg kettlebells)

10 Jumping Air Squats

10 Jumping Split Lunges

B. 12 Minutes of Partner-Assisted Quad and Calf Smashing

A. Four sets, not for time, of:

15 second L-sit on Paralletes

15 Hollow Rocks

30-45 second Handstand Hold

Then. . .

10 Wall Walks with 2 second hold in plank position AND upright position.

B. Ten sets of:

Back Squat x 2 reps @ 80%

Rest 90 seconds

Then. . .

One set of:

Back Squat x 8 reps @ 50%

C. Ten sets of:

Speed Deadlift x 3 reps @ 80% of 3-RM

Rest 60 seconds

D. For time:

100 Double Unders

10 Muscle-Ups

80 Double Unders

20 Chest-to-Bar Pull-Ups

60 Double Unders

40 Pull-Ups

A. Five sets of:

Front Squat x 6 reps @ 2011

Rest 45 seconds

L-Seated Dumbbell Press x 8 reps @ 2011

Rest 45 seconds

B. Five rounds for time of:

6 Strict Pull-Ups

8 Burpees

12 Wall Ball Shots

A. Front Squat

Set 1: 5 reps @65%

Set 2: 4 reps @75%

Set 3: 3 reps @ 80%

Set 4: 3 reps @85%

Set 5: 1 rep @ 90%

Set 6: 1 rep @95%

Set 7: 1 rep @101%

Set 8: 1 rep @ 101+%

Rest 2 minutes between sets

B. Five rounds for time of:

Row 250 Meters

15 Pull-Ups

15 Wall Ball Shots (20/14 lbs)

A. In 10-15 minutes build to today’s heavy Clean & Jerk

B. Complete as many reps as possible in 15 minutes of:

10 Squat Clean & Jerks (135/85 lbs)

15 Burpees Over Bar

8 Squat Clean & Jerks (185/115 lbs)

15 Burpees Over Bar

6 Squat Clean & Jerks (225/145 lbs)

15 Burpees Over Bar

4 Squat Clean & Jerks (275/175 lbs)

15 Burpees Over Bar

2 Squat Clean & Jerks (305/200 lbs)

15 Burpees Over Bar

Max Squat Clean & Jerks (315/205 lbs)

C. Three sets of:

JM Press x 6 reps

Rest 2-3 minutes

D. Three sets of:

Dumbbell Tate Presses x 12 reps

Rest 45 seconds

Tempo Push-Ups @ 1111 x Max Reps

Rest 45 seconds

Banded Pull-Downs x 50 reps

Rest 45 seconds

Optional Additional Conditioning Session

Ten minutes of Assault Bike @ 50-55/60-65 rpm

100 meter recovery walk

Ten minutes of Assault Bike @ 55-60/65-70 rpm

100 meter recovery walk

Ten minutes of Assault Bike @ 50-55/60-65 rpm