FITNESS EXPRESS

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

Rest 5 minutes and then….

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Run 200m
30 Mountain Climbers
15 Lateral Burpees over hurdle

FITNESS & AIM

A. Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 6-8 reps
(build up, using the first 2-3 sets to get to a heavy working weight)
Station 2 – Turkish Get-Ups x 2 reps each arm
(pause for 1 full second in each position of the get-up and focus on good positioning and stability)
Station 3 – 45-60 second Nose-to-Wall Handstand Hold

B. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

FITNESS EXPRESS

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

Rest 5 minutes and then….

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Run 200m
30 Mountain Climbers
15 Lateral Burpees over hurdle

FITNESS & AIM

A. Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 6-8 reps
(build up, using the first 2-3 sets to get to a heavy working weight)
Station 2 – Turkish Get-Ups x 2 reps each arm
(pause for 1 full second in each position of the get-up and focus on good positioning and stability)
Station 3 – 45-60 second Nose-to-Wall Handstand Hold

B. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
*For stability hold use PVC pipe, bands and kettlebells

B. Every minute, on the minute, for 21 minutes:
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 5 Burpee Box Jump-Overs + 10 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)
When the clock hits 21:00, perform…
Three rounds for time of:
8 Chest-to-Bar Pull-Ups
9 Burpee Box Jump-Overs
10 Push Press (115/75 lbs)
12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)

C. Three sets of:
Anterior Loading Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest 20-30 seconds
Banded Lateral Leg Raises x 45 seconds
Rest 20-30 seconds
Banded Hamstring Curls x 45 seconds
Rest 20-30 seconds

A. Three sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

A. Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B. Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/12 lbs)
15 Pull-Ups

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 + Clean + Jerk @ 75+% of 1-RM 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. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…

D. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 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.)
Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 45 seconds

Open Gym Today from 9:30am – 11:30am

For max calories:
3 Minutes of Rowing
Rest until the running clock reaches 4:00, and then…

For max reps:
4 Minutes of Dumbbell or BB Thrusters

Rest until the running clock reaches 8:00, and then…
For max reps:
3 Minutes of Burpees

Open Gym Today from 9:30am – 11:30am

For max calories:
3 Minutes of Rowing
Rest until the running clock reaches 4:00, and then…

For max reps:
4 Minutes of Dumbbell or BB Thrusters

Rest until the running clock reaches 8:00, and then…
For max reps:
3 Minutes of Burpees

Open Gym Today from 9:30am – 11:30am

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B. Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 2 reps
(set the blocks at knee height)
Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets.

C. Three sets of:
Dumbbell Rollback Extensions x 8-10 reps
Rest as needed
Reverse Flys x 15 reps @ 2121
Rest as needed
*Overhand Deadlift Hold x 30 seconds
(take the bar out of a rack or off of pins, not from the floor – weight it as heavy as possible while maintaining your double overhand grip)
Rest as needed

D. Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.

Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.

A. Every 90 seconds, for 18 minutes (4 sets):
Interval 1 – 1 Legless Rope Climb (15′)
Interval 2 – 6/4 x (Muscle-Up + 2 Ring Dips)
Interval 3 – Max Distance Handstand Walk in 45 Seconds

B. “Jackie”
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups
Rest until the running clock reaches 12:00, and then…

C. “DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Rest until the running clock reaches 24:00, and then…

D. For time:
30 Burpee Box Jump-Overs (24″/20″)
40 Toes to Bar
30 Burpee Box Jump-Overs (24″/20″)

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 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. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg

B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

A. Every 2 minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%
Hold your receiving position for 1-2 full seconds before recovering your feet.

B. Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

C. I. For time:
50 Calories of Assault Bike
Rest until the running clock reaches 5:00, and then…
II. Three rounds for time of:
50-Foot Handstand Walk
10 Squat Snatches (135/95 lbs)
Rest two minutes, and then…

D. For completion, not time:
20/15 Strict Supinated-Grip Pull-Ups
400 Meter Farmer’s Carry (100/70 lbs per hand – walk at normal pace, don’t run)
20/15 Strict Supinated-Grip Pull-Ups

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Every minute, on the minute, for 15 minutes:
10 Heavy Kettlebell Swings
5 Burpees

A. Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean + Jerk
Build over the course of the 8 sets to today’s heavy.

B. Every minute, on the minute, for 15 minutes:
*Clean or Power Clean x 2 reps
Burpees over Barbell x 6 reps
*Load can vary from minute to minute. Post total amount successfully cleaned.

Rest Day