FITNESS EXPRESS

A. Every minute, on the minute for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 8 Tall Box Jumps

(you pick the height – jump up and step down)

B. 10 min emom:

Min 1: 20 DB Sumo Squats (toes turned out)

Min 2: 20 jump squats (stopping just ABOVE parallel)

FITNESS

A. Three sets of:

Dumbbell or Barbell Push Press x 6-8 reps

Rest 45 seconds

Single Leg Hip Bridge x 8-10 reps each leg @ 2011

Rest 45 seconds

Partnered Leg Tosses x 15-20 reps

Rest 45 seconds

B. Every minute, on the minute for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 8 Tall Box Jumps (you pick the height – jump up and step down)

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

Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

B. Every minute, on the minute, for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)

A. Every two minutes, for 12 minutes (6 sets) of:

Power Jerk + 2 Split Jerks (pause for 3 seconds in receiving of both split jerks)

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

Bench Press x 5 reps @ 80-85% of last week’s 2-RM

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

4 Muscle-Ups

8 Strict Handstand Push-Ups

16 Kettlebell Swings (32/24 kg)

D. Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest as needed

Weighted Hip Thrusts x 8-10 reps @ 21X1

Rest as needed

A. Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Side Planks x 30-45 seconds each side

Rest 60-90 seconds

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

Dumbbell Weighted Burpees x 3 reps

Alternating Dumbbell Rows from the Plank x 5 reps (each arm)

Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

A. Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Side Planks x 30-45 seconds each side

Rest 60-90 seconds

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

Dumbbell Weighted Burpees x 3 reps

Alternating Dumbbell Rows from the Plank x 5 reps (each arm)

Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

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

Power Clean x 3 reps

Build to today’s heavy triple, and then…

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

Clean x 3 reps

Build to today’s heavy triple, and then…

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

Clean Pulls x 3 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 8 reps @ 70-75% of today’s 1-RM

Station 2 – 50 Double-Unders + 12 Toes to Bar

D. Two sets of:

100-Meter Pinch-Grip Plate Carry (walk, don’t run)

Rest as needed

20 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.)

Five sets of:

Run 800 Meters

Rest 90 seconds

Pacing: Run each 800 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

A. Three sets of:

Bench Press x 8 reps @ 2011

Rest 60 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

B. Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

*This portion will take exactly 20 minutes.

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

Bench Press

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 1 rep @ 93-95%

*Set 5 – 1 rep @ 97-99%

*Set 6 – 1 rep @ 102% or more

B. Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

*This portion will take exactly 20 minutes.

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

Press in Snatch 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 @ 65-80%

(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 find the weight that is achievable, but challenging, for 10 reps.

C. Three sets for max reps of:

60 Seconds of Strict Handstand Push-Ups

60 Seconds of Supinated-Grip Strict Pull-Ups immediately followed by…

Three sets for max reps of:

60 Seconds of Stationary Dips

60 Seconds of Bent-Over Barbell Row (65/45 lbs)

D. Every 6 minutes, for 18 minutes (3 sets) for times of:

Row 1000/800 Meters

20 Burpees Over the Concept 2

No CFOIB Kids Today!  Schools are out for Parent/Teacher conferences and remember, CFOIB Kids will follow Brunswick County School schedule.  When schools are out, CFOIB Kids are out!  See you Thursday @ our regular time 4:30.

TEAM WOD

“Auggie”

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

52 Wall Ball Shots (20/14 lbs)

52 Power Cleans (95/65 lbs)

52 Burpees

52 Kettlebell Swings (24/16 kg)

TEAM WOD

“Auggie” 

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

52 Wall Ball Shots (20/14 lbs)

52 Power Cleans (95/65 lbs)

52 Burpees

52 Kettlebell Swings (24/16 kg)

*Testing week prior to last full cycle of 2015. Record your scores.

A. Front 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 – Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM

*Set 8 (optional) – Exceed Set 7 weight

*Rest as needed, but at least 3 minutes between sets of singles.

B. “Miller Time”

Ten rounds for time of:

3 Squat Clean and Jerks (225/145 lbs)

4 Box Jumps (30″/24″)

Optional Additional Conditioning Session

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

For time:

300 Calories of Assault Bike

*Note whether this was performed on an Assault Bike or a different piece of equipment, like an Airdyne. The results will be different depending on the machine used. What is most important is that you keep the re-testing consistent.

A. Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Overhead Squat x 5-6 reps @ 3111

Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111

Minute 3 – Prone Plank from Elbows x 45 seconds

Minute 4 – Prone Leg Lift x 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:

14 Alternating Single-Arm Dumbbell Snatches

14 Toes to Bar

A. Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch x 1.1.1 (rest 5-7 seconds between singles) Build in load over the course of the eight sets.

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches (135/95 lbs – hang power snatch is ok too)

14 Toes to Bar

*Testing week prior to last full cycle of 2015. Record your scores.

A. Take 15-20 minutes to find your 1-RM Snatch

B. “Commitment”

Every minute, on the minute, for 10 minutes:

8 Chest-to-Bar Pull-Ups

2 Snatches

Rules of “Commitment”: *The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load. **You are only allowed two snatch attempts in each minute. ***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925

Rest until fully recovered, and then…

C. Strict Handstand Push-Up Density 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.

Optional Additional Conditioning Session

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

For time:

Run 1600 meters

*Note whether this was performed on a regulation track. It will be important for all testing to be done on a consistent course.

A. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111, or bar dip negatives)

Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 3 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B. Against a 2-minute running clock, complete a total of six sets of the following:

Row 300/250 Meters

Push-Ups x Max Reps

Rest 2 minutes between sets.

A. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111, or bar dip negatives)

Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 3 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B. Against a 2-minute running clock, complete a total of six sets of the following:

Row 300/250 Meters

Push-Ups x Max Reps

Rest 2 minutes between sets.

Rest Day

warm up:

“Whip/ Nae Nae” (cardio style)

skill:

roving planks (focus on engaging core)

sled pulls

WOD:

4 rounds for time

5 push-ups
10 tire jumps
5 sit-ups

Game & Healthy Snack