FITNESS EXPRESS

5 rounds for time of:

20 Calories of Assault Bike (or 400 Meter Run)

20 Russian Kettlebell Swings

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

FITNESS

A. Four sets of:

Deadlift x 4-6 reps @ 20X1

Rest 45 seconds

Single-Arm Dumbbell Strict Press x 6-8 reps each arm

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 seconds

B. Three rounds for time of:

20 Calories of Assault Bike (or 400 Meter Run)

20 Russian Kettlebell Swings

10 Strict Handstand Push-Ups or L-Seated Dumbbell

Presses Time cap: 12 minutes

A. Deadlift:

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B. Three rounds for time of:

20 Calories of Assault Bike (or 400 Meter Run)

20 Box Jumps (24″/20″)

15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

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

A. Every 2 minutes, for 12 minutes (6 sets) of:

2-Position Snatch @ 70-80% (high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)

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

Hang Clean + Power Clean + Power Jerk + Jerk @ 70-80% of C&J

C. “Khufu” For time:

10 Power Cleans (205/145 lbs)

20 Strict Handstand Push-Ups

30 Alternating Dumbbell Snatch (75/55 lbs)

40 Wall Ball Shots (20/14 lbs)

50 Calorie Row

40 Wall Ball Shots (20/14 lbs)

30 Alternating Dumbbell Snatch (75/55 lbs)

20 Strict Handstand Push-Ups

10 Power Cleans (205/145 lbs)

D. Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6 reps @ 20X1

Rest as needed

Supine GHD Straight Body Hold x 60 seconds

Rest as needed

A. Three sets of:

Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0 (add weight if possible)

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

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

10 Dumbbell Push Presses 10 Burpee Box Jump-Overs

A. Six sets of:

Shoulder Press x 2 reps @ 20X1

Rest 2-3 minutes

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

10 Pull-Ups 15 Thrusters (95/65 lbs) 30 Double-Unders

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

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

Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk, (dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well) Focus should be on perfect footwork and mechanics – don’t increase weight if those aren’t dialed in.

B. Take 20 minutes to find your 2-RM Bench Press, Movement Standard – Your butt must remain on the bench throughout the lift.

C. For max reps: 3 Minutes of Double-Unders

D. Complete as many reps as possible in 3 minutes of:

Legless Rope Climbs to 15′ Target (DO NOT SCALE THIS…if you are unable to perform this, simply sit out the first 3 minutes and note your score as zero. Rest 60 seconds until the running clock hits 4:00, and then… Complete as many reps as possible in 3 minutes of: Rope Climbs to 15′ Target (with legs)

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.) For time: Row 5000 meters

TEAM WOD

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs
Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

TEAM WOD

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs
Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

A. Take 20 minutes to build to today’s 1-RM Strict Shoulder Press
Note weight achieved, and whether it is a PR.

B. For time:
Row 2000 Meters
30 Shoulder to Overhead (135/95 lbs)
60 Pull-Ups
Rest until the running clock reaches 20:00, and then…

C. For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lbs)
40 Pull-Ups
Rest until the running clock reaches 30:00, and then…

D. Complete as many rounds and reps as possible in 10 minutes of:
135/95 lb Overhead Walking Lunges x 20 Meters
(Muscle-Up + 3/2 Ring Dips) x 3 reps

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
60-Minute Hike – get outdoors and participate in a low intensity activity that allows you to enjoy friends and nature.

A. Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set.

B. Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Hold or Rocks
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C. Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

A. Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set.

B. Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Hold or Rocks
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C. Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

A. Build quickly to 85% of your 1-RM Clean & Jerk, and then…
For time:
10 Clean & Jerks @ 85% of 1-RM
*If you fail an attempt, perform 10 burpees over the barbell before making another attempt.
Please note your time and the weight used.

B. Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% of your 1-RM)
Rest 3 minutes between sets.

C. For time:
50 Calories of Assault Bike
Rest until the clock reaches 5:00, and then…

D. For time:
Perform your Penalty Calories of Assault Bike*

Rules/Penalties:
Males – Perform 1 calorie of Assault Bike for every second over 60 seconds on Part C. If you performed your 50 calories for Part C in less than 60 seconds, your score for Part D should be listed as 0:00.
Females – Perform 1 calorie of Assault Bike for every second over 2 minutes on Part C. If you performed your 50 calories for Part C in less than 2 minutes, your score for Part D should be listed as 0:00.”

A. Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Hollow Body Hold x 45-60 seconds
Rest 60 seconds

B. For time:
Row 500 Meters
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs
immediately followed by…
Run 600 Meters

A. Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets, using the time to work mobility and prepare for part B.

B. Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders

Rest Day

Warm Up:

3x

20 jumping jacks=> 5 switch lunges=> 5 air squats=> agility ladder=> hold plank 20 sec

Skill:

KB deadlifts

WOD:

AMRAP in 4:00

5 air squats

run 100m

rest 2:00 then

row 1000m for time

Game & Healthy Snack