FITNESS EXPRESS

With a ten minute time cap complete:
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Rest 6 minutes, then:
AMRAP in 15:
In teams of two, partners alternate rounds of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. In teams of two, partners alternate rounds to complete five each of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run

A. Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

B. In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run

A. Three sets, not for time, of:
Weighted Overhead Pistols x 4-6 reps
Legless Rope Climb x 1-2 ascents
Double Unders x 40 unbroken reps

B. Every minute, on the minute, for 21 minutes:
Minute 1 – 5 Strict Handstand Push-Ups + 5 Burpee Box Jump-Overs (24″/20″)
Minute 2 – 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-Ups
Minute 3 – 12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)
When the clock hits 21:00, perform…
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Burpee Box Jump-Overs (24″/20″)
10 Chest-to-Bar Pull-Ups
12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)

C. Three sets of:
Anterior Loading Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest as needed
Glute Ham Raises x 8 reps @ 3011
Rest 10 seconds
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – 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 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 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. Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – 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 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 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. Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees

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. Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk
Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

C. Three sets of:
Split Jerk x 1 rep @ 90+%
Rest as needed
In just three attempts, find today’s “heavy.”

D. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90% of today’s heavy single

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Thirty sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm

A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)

B. Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)

B. Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

A. Every 2 minutes, for 10 minutes (5 sets), of:
2 Snatch Lift Offs + Snatch
(smooth and controlled pull from the floor to the mid-patella twice, then snatch)
Build to approximately 80% over the course of the five sets.
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets), of:
Snatch x 1 rep
Suggested loading per set (by %): 80-85, 85-90, 90-95, 95+, 95+

B. Take 15 minutes to build to a 2-RM Overhead Squat
Compare your results to August 17, 2015.

C. Five sets for times of:
100 Double-Unders
8/6 Bar Muscle-Ups
Rest 2 minutes
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

D. Three sets of:
Kettlebell Skull Crushers x 10-12 reps
Rest as needed
Overhead Static Hold x 60 seconds
(Use the lightest bar possible. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
Rest as needed
Towel Pull Ups x 8-10 reps @ 21X1
Rest as needed

*CFOIB Kid’s Class starts at 4:30 sharp.  Please encourage your young athlete to start on their homework or read a book quietly in the lounge area if they arrive early.

Warm up:

Run back and forth 100m for 3:00

Tabata Wall Ball (20 sec on/ 10 sec off)

• squat on wall ball
• press wall ball
• plank hold and roll wall ball
• jump over wall ball

Skill:

KB deadlift

WOD:
1 min Kettlebell Deadlifts
1 min Sit Ups
1 min Burpees
1 min Rest then repeat

Game:

Music MedBall

TEAM WOD

In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings
400 Meter Run
100 Dumbbell Shoulder to Overhead
400 Meter Run
100 Goblet Squats
400 Meter Run
100 Burpees
*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

TEAM WOD

In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings
400 Meter Run
100 Dumbbell Shoulder to Overhead
400 Meter Run
100 Goblet Squats
400 Meter Run
100 Burpees
*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

A. I. Complete as many rope climbs as possible in 8 minutes of:
Row 1250 Meters
15-foot Legless Rope Climbs x Max Reps
(if you don’t believe you’ll be able to complete more than 3 legless rope climbs, perform regular rope climbs using your feet instead)
Rest until the running clock reaches 12:00, and then…

II. Complete as many barbell complexes as possible in 8 minutes of:
Row 1250 Meters
*205/135 lb Barbell Complex x Max Reps
(Barbell Complex = 4 Deadlifts + 3 Hang Power Cleans + 2 Shoulder to Overhead)
Rest until the running clock reaches 24:00, and then…

III. Complete as many burpees as possible in 8 minutes of:
Row 1250 Meters
Burpees x Max Reps
Rest until the running clock reaches 36:00, and then…

IV. For time:
Row 1250 Meters

B. Two sets of:
32/24 kg Kettlebell Towel Carry x Max Distance
(wrap a small towel through the handle of each kettlebell, then squeeze the two ends in the palm of your hand and walk with the kettlebells as far as possible)
Rest as needed
GHD Sit-Ups x 20-25 reps
Rest as needed
Wrist Roll to Support x 10-15 reps
(on all fours with back in table top position, place the back of your hands flat on the ground, then push through back of your hand to rock up to your knuckles and stabilize on your fists)
Rest as needed
Glute-Ham Raises x 5-8 reps @ 3011
Rest as needed

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
25-Minute Tempo Run
Run each 400 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. Four sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x Max Unbroken Reps @ 21X0
Rest 60 seconds
Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B. In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Step-Overs
10 Thrusters

A. Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

B. Three sets of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 3 minutes

C. In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
10 Thrusters (75/55 lbs)

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk

B. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Max reps @ 75%
Rest 2-3 minutes

C. Every 5 minutes, for 15 minutes (3 sets), for times:
40 Calories of Assault Bike
Go hard each set!

D. For Time:
30 Bench Press
30 Strict Handstand Push-Ups
30 Strict Supinated-Grip Pull-Ups
Males = Bodyweight Bench Press
Females = Bodyweight x .7 Bench Press

A. Four sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Single-Leg Box Step-Ups x 6-8 reps each @ 3011
(slowly descend from top of the box and gently tap your heal to the ground before ascending)
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110
Rest 45 seconds

B. Three rounds for time of:
6 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
9 Strict Handstand Push-Ups
12 Burpees

A. Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk
Build over the course of the 10 sets to today’s heavy.

B. Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups

Rest Day

warm up:

row 5:00 min

group warm up to follow row

skill work:

ring rows

roving planks

WOD:

4 rounds

5 push-ups
10 box jumps
15 sit-ups

Game & Healthy Snack