FITNESS EXPRESS

Complete as many rounds and reps as possible in 18 minutes of:

12 Russian Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

400m Run

FITNESS

A. Four sets of:

Romanian Deadlift x 6 reps @ 4011

Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Rest 30 seconds

Nose-to-Wall Handstand Hold x 60 seconds

Rest 30 seconds

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

12 Russian Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

A. Four sets of:

Romanian Deadlift x 6 reps @ 4011

Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Rest 30 seconds

Nose-to-Wall Handstand Hold x 60 seconds

Rest 30 seconds

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

12 Russian Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

A. 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 as you build to your heaviest loads. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B. Three sets of:

Snatch x 1 rep @ 90% of today’s 1-RM Snatch

Rest as needed

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

5 Muscle-Ups

10 Burpee Box Jump-Overs (24″/20″)

20 Wall Ball Shots (30/20 lbs)

30 Calorie Row

D. Three sets of:

Barbell Hip Bridges x 8 reps @ 2012

Rest 60 seconds

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

Rest as needed

A. Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

10 Dumbbell Thrusters

15 Push-Ups

20 Walking Lunges with Dumbbells

B. Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Hollow Body Holds x 60 seconds

Rest 60 seconds

A. Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

12 Overhead Squats (155/105 lbs)

12 Chest-to-Bar Pull-Ups

12 Box Jump-Overs (24″/20″)

B. Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Alternating Shoulder Tap Plank Holds x 60 seconds

Rest 60 seconds

A. Three sets of:

6-8 Rocking Box Bridges (slow and controlled)

Rest 60 seconds

Kipping Pull-Ups on Rings x 8-10 reps

Rest 60 seconds

B. Eight sets of:

Split Jerk x 3 reps @ 75-78% (goal is 2-3% more than last week)

Rest 90 seconds

Followed by…

One set of:

Push Press x Max Unbroken Reps @ 75% of last weeks 1-RM

C. Five rounds for time of:

5 Strict Handstand Push-Ups to 6″/4″ Deficit

1 Legless Rope Climb

Immediately followed by…

For time:

50/40 Calories of Assault Bike

30 Kettlebell Swings (32/24 kg)

40/30 Calories of Assault Bike

20 Kettlebell Swings (32/24 kg)

30/20 Calories of Assault Bike

10 Kettlebell Swings (32/24 kg)

*If possible, note two different times…time through the HSPUs and Rope Climbs, and then total time.

D. Every minute, on the minute, for 12 minutes:

Minute 1 – Ab Roll Outs x 8-10 reps

Minute 2 – Hollow Rocks x 30 seconds

Minute 3 – Seated L-Sit Double Leg Lifts x 30 seconds

Optional Additional Conditioning Session

Five sets of:

Row 1000 meters @ 2 seconds faster than your 5k PR Pace

Rest 2 minutes

A. Four sets of:

Bulgarian Goat Bag Swings x 15 reps

Rest 45 seconds

Single-Leg Hip Bridges x 10 reps each leg @ 2011

Rest 45 seconds

Reverse Snow Angels x 15-20 reps

Rest 45 seconds

B. Two sets of:

Row 500 Meters

Rest 5 minutes

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

Halting Clean Deadlift + Clean Pull + Power Clean + Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

B. Two sets for times of:

Row 500 Meters

Rest 5 minutes

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

Minute 1 – 4-6 Strict Handstand Push-Ups to 6″/4″ Deficit

Minute 2 – 12 Toes-to-Bar

Minute 3 – 30 Double Unders + 10 Overhead Squats (95/65 lbs)

B. Box Squat

*Set 1 – 5 reps @ 60% of last week’s 1-RM Box Squat

*Set 2 – 3 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 2 reps @ 80%

*Set 5 – 1 rep @ 85%

*Sets 6-8 rep – 1 rep @ 90% or more

Rest 2 minutes between sets.

Followed by…

Every 2 Minutes, for 6 Minutes (3 sets) of:

Tempo Back Squat x 5 reps @ 42X1

*Aim to increase load by 2-3% on last week.

C. For time:

21 Calories of Assault Bike

21 Chest-to-Bar Pull-Ups

15 Front Squats (185/135 lbs)

15 Burpees Over the Barbell

9 Power Cleans (185/135 lbs)

9 Muscle-Ups

D. One set of:

300 Meter Sandbag Carry (80-120 lbs) (no stopping)

Four sets for max reps of

: 60 seconds of Rowing (for calories)

Rest 60 seconds (while your partner rows if you have a teammate)

60 seconds of Jumping Squats (75/55 lbs)

Rest 60 seconds

60 seconds of Strict Pull-Ups (any grip)

Rest 60 seconds

60 seconds of Push-Ups (focus on good ROM)

Rest 60 seconds

Four sets for max reps of:

60 seconds of Rowing (for calories)

Rest 60 seconds (while your partner rows if you have a teammate)

60 seconds of Jumping Squats (75/55 lbs)

Rest 60 seconds

60 seconds of Strict Pull-Ups (any grip)

Rest 60 seconds

60 seconds of Push-Ups (focus on good ROM)

Rest 60 seconds

A. In 15-20 minutes build to today’s 3-RM Clean & Jerk

(drop from overhead every rep, but immediately place your hands on the barbell for the next rep)

B. Three sets of:

Clean & Jerk x 1 rep @ 100% of today’s 3-RM

Rest as needed

Followed by…

Three sets of:

Clean & Jerk x 3 reps @ 80% of today’s 3-RM

Rest as needed

Followed by…

One set of:

Clean & Jerk x 5 reps @ 70% of today’s 3-RM

C. For time:

800 meter Run

20 Strict Handstand Push-Ups

30 Toes-to-Bar

40 Burpees to Target 6″” Above Reach

30 Toes-to-Bar

20 Strict Handstand Push-Ups

800 meter Run

D. Three sets of:

Close-Grip Dumbbell Bench Press x 10 reps

Rest as needed

Supinated-Grip Bent-Over Barbell Rows x 10 reps

Rest as needed