FITNESS EXPRESS

Against a 4 min running clock for a total of 5 sets, complete:

Run 400m (or 200m if your 400 takes longer than 2 min at max effort)

10 KBS – heavy

Max reps of DB Thrusters in time remaining

Rest 2 minutes

FITNESS

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 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.

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

Bench Press x 3 reps

Begin at 85% of your current 2-RM and the goal is to build every set.

C. “Helen”

Three rounds for time of:

Run 400 Meters

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

D. Three sets of:

Banded Hamstring Curl x 60 seconds

Rest as needed

Weighted Hip Thrusts x 10 reps @ 21X1

Rest as needed

A. Three sets of:

Strict Pull-Ups x 6-8 reps @ 21X1

Rest 45 seconds

Bottom’s Up Kettlebell Walk x 100′ each arm

Rest 45 seconds

Turkish Get-Up x 2 reps each arm

Rest 45 seconds

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

10 Renegade Rows

20 Box Jumps

Run 200 Meters

A. Four sets of:

Weighted Pull-Ups x 3-4 reps @ 21X0

Rest 10-15 seconds

Unweighted Strict Pull-Ups x Max reps @ 21X0

Rest 3 minutes

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

10 Renegade Rows (55/35 lbs)

20 Box Jumps (24″/20″)

Run 200 Meters

A. Every 2 minutes, for 10 minutes (5 sets):

Power Clean x 2 reps

*Build to today’s heavy double, and then…

Every 2 minutes, for 8 minutes (4 sets):

Clean x 2 reps

*Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):

Clean Pulls x 2 reps

B. In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C. Every two minutes, for 24 minutes (6 sets of each):

Station 1 – Back Squat x 6 reps @ 2-4% heavier than last week

Station 2 – 30 seconds of Double-Unders for max reps

*Note load used and number of double-unders achieved.

D. Two sets, not for time of:

15 Supinated Wrist Curls (palms up, forearms on bench)

Rest 30 seconds

15 Pronated Wrist Curls (palms down, forearms on bench)

Rest 30 seconds

20-25 GHD Sit-Ups

Rest as needed

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

Eight sets of:

Row 1000 meter @ 10 seconds slower than your 5k Pace

Rest 60 seconds

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) of:

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. *This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.

Every 2 minutes, for 6 minutes (3 sets):

Snatch Press from Receiving x 5 reps @ 2111

*Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

*Build over the course of the three sets.

Followed by… Six sets of:

3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 70-80%

(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

B. Every 3 minutes, for 9 minutes (3 sets) of:

Push Press x 10 reps

*Goal is to use last week’s top weight for all three sets.

C. Four sets for max reps of:

45 seconds of Strict Handstand Push-Ups

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 15 seconds

45 seconds of Strict Ring Dips

Rest 15 seconds

45 seconds of Double-Unders

Rest 15 seconds

D. Four sets of:

90-second Max Calorie Assault Bike

Rest 4 minutes

*Note calories achieved in each set.

**If you don’t have access to an Assault Bike, substitute with a Concept 2 rowing machine.

***These are all out maximal efforts. Aim is to acheive maximum heart rate.

Five sets of:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

Five sets of:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

A. Twelve sets of:

Banded Deadlift x 1 rep @ 50% or 1-RM Deadlift

Rest 30 seconds

B. Every 3 minutes, for 9 minutes (3 sets):

Deadlift

*Set 1 – 6 reps @ 60%

*Set 2 – 6 reps @ 65%

*Set 3 – 6 reps @ 70%

C. For time:

100 Front-Racked Barbell Lunges (walking lunges, or alternating reverse lunges)

A good goal would be to complete this using a barbell loaded to your bodyweight. Please choose a load that will be challenging, and if you find that the load you’ve selected becomes unsafe, drop the weight down a bit and note how many reps were achieved at each weight. This workout is not meant to be performed quickly…it’s a grind so choose the heaviest load you can safely handle.

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

Minute 1 – 45 Second Hex Dumbbell Hold (hold the DB in a claw grip by the head of the hex DB by your side)

Minute 2 – 12 GHD Sit-Ups

Minute 3 – 40 Wrist Curls (45/33 lb barbell) (lay forearms on bench palms up and perform wrist curls)

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

30-Minute Tempo Run

Run each 400 meters at 85% of your 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

A. Four sets of:

Good Mornings x 8-10 reps @ 3011

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B. For time:

Dumbbell Ground to Overhead x 12 reps

Box Jumps x 12 reps

Dumbbell Ground to Overhead x 9 reps

Box Jumps x 9 reps

Dumbbell Ground to Overhead x 6 reps

Box Jumps x 6 reps

Run 600 Meters

A. Every 3 minutes, for 18 minutes (6 sets):

Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

B. For time:

12 Power Snatches (115/75 lbs)

12 Box Jumps (30″/24″)

9 Power Snatches (115/75 lbs)

9 Box Jumps (30″/24″)

6 Power Snatches (115/75 lbs)

6 Box Jumps (30″/24″)

Run 600 Meters

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 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Take 20 minutes to build to today’s “heavy” Clean & Jerk

C. Every 2 minutes, for 10 minutes (5 sets) of:

Back Squat x 5 reps @ 75% of 1-RM

D. Two sets for times of:

Row 1500/1200 Meters

30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 12:00.

Note both times and total working time: e.g., 5:32 + 5:41 = 11:13

A. Four sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Strict Pull-Ups x 4-6 reps @ 21X0 (add as much weight as possible while achieving at least 4 reps)

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

20 Kettlebell Swings

10 Toes to Bar

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

A. Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat and then…

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10-12 reps @ 2111

Rest 60 seconds

B. For time:

Row 1000 Meters followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Kettlebell Swings (32/24 kg)

10 Strict Handstand Push-Ups

Time cap = 15 minutes

Rest Day

Warm up:

3 Rounds

1 rope swing to target -> 2 candlesticks  -> 10 yd Lunge walk -> 5 alt. side planks  -> 10yd Backward lunge walk -> 5 Burpees

Skill work:

Pull ups on the rings

WOD:

AMRAP in a given amount of time of

5 jumping pull ups on the rings

10yd Bear crawl

10 hurdle hop over

Game & Healthy Snack