FITNESS & FITNESS EXPRESS

“Karen”
150 WallBalls for time

“Karen”
150 WallBalls for time

“Karen”
150 WallBalls for time

A. Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds

B. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four sets.

A. Take 10-15 minutes to build to 85% or more of your 1-RM Back Squat,

and then…

B. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1

C. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.

A. Seven rounds for time of:
7 Kettlebell Thrusters (32/24 kg KBs)
7 Bar-Muscle-Ups
7 Deadlifts (315/215 lbs)
7 Strict Handstand Push-Ups to 4″/2″ Deficit

B. Every 90 seconds, for 15 minutes (5 sets of each):
Minute 1 – 15 GHD Sit-Ups
Minute 2 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of:
100 Double-Unders
80 Kettlebell Swings
60 Wall Ball Shots
40 Burpees
20 Toes to Bar

In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of:
100 Double-Unders
80 Kettlebell Swings
60 Wall Ball Shots
40 Burpees
20 Toes to Bar

A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

B. Build to 85-90% of your 1-RM Clean & Jerk, and then…

For time:
10 Clean & Jerks @ 85% of your 1-RM

*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.

C. Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 5 reps @ 70-75% of 1-RM

*These are the same percentages as last week. If you completed them at the prescribed tempo increase by 2-3%

D. Against a 5-minute running clock, perform the following:
Row 1000/800 Meters
Muscle-Ups x Max Reps

Rest 3 minutes between sets, and perform a total of three sets. Note your rowing time and the number of muscle-ups achieved in each of the three sets.

Optional Additional Conditioning Session
Six sets of:
90 Seconds of Running @ 90-95%
Walk/Jog until recovered enough to repeat effort

“Barbara”
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

“Barbara”
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

“Barbara”
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

A. Four sets of:
Seesaw Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest 30 seconds

B. Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds

A. Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

B. Five rounds for time of:
Run 400 Meters
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B. Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)

Goal is to use the same weight as last week.

C. Two sets of:
50-Foot Overhead Carry
(Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.)
Rest 2-3 minutes
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

D. Three rounds for time of:
30/20 Calories of Assault Bike
20 Toes-to-Bar
15/10 Strict Handstand Push-Ups

Rest until the 15 minute mark, and then. . .

Three rounds for time of:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
15/10 Ring Dips from Muscle-Up Station

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Jumping Lunges
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps
10 Push Press

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

Rest Day