FITNESS EXPRESS

2 sets of, for max reps:

30s of Jump Rope

Rest 60s

30s of pushups

Rest 60s

30s of Squat jumps to parallel

Rest 60s

30s of KBS

Rest 60s

30s Row

Rest 60s

Immediately followed by:

30s of coach’s choice, all out effort DONE!

FITNESS

A. Three sets of:

Supinated-Grip Barbell Rows x 8-10 reps @ 2111

Rest 45-60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45-60 seconds

Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110

Rest 45-60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

B. Three rounds for time of:

10 Strict Pull-Ups

30 Kettlebell Swings

Run 400 Meters

A. Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

B. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Pull-Ups

Run 400 Meters

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. For time:

30 Muscle-Ups

Rest 5 Minutes

For time:

30 Power Clean and Jerks (225/145 lbs)

Please note times for both portions.

C. Four sets of:

Close-Grip Dumbbell Floor Press x 8 reps

Rest 90 seconds

D. Three sets of:

Glute-Ham Raises x 6-8 reps @ 2111

Rest as needed

Weighted Hip Thrusts x 8-10 reps @ 21X1

Rest as needed

A. Take 10 minutes to build to a heavy-ish Front Squat, and then…

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

Front Squat x 3-5 reps @ 30X1

B. Every minute, on the minute, for 15 minutes (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 Kettlebell Swings

C. Three sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

A. Take 10 minutes to build to a heavy-ish Front Squat, and then…

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

Front Squat x 3-5 reps @ 30X1

B. Every minute, on the minute, for 15 minutes (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 Kettlebell Swings

C. Three sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

A. Every 2 minutes, for 18 minutes (9 sets):

*Sets 1-3 – Power Clean x 3 reps

*Sets 4-6 – Power Clean x 2 reps

*Sets 7-9 – Power Clean x 1 rep

Build to today’s heavy single, and then…

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

Halting Clean Deadlift + 2 Clean Pulls

B. Take 15-20 minutes to build to today’s 3-RM Back Squat

C. Complete as many reps as possible in 6 minutes of:

Back Squats @ 80% of today’s 3-RM

*Penalty – each time you rack the barbell, perform 5 burpees.

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.)

Four sets of:

Run 1600 Meters @ your 5000 meter PR pace

Rest 2 minutes

A. Four sets of:

Turkish Get-Up x 2 reps each arm

Rest 45 seconds

Strict Pull-Ups x 6-8 reps @ 2110

Rest 45 seconds

Kettlebell Swing x 15-20 reps

Rest 45 seconds

B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of:

Dumbbell Man-Makers x 5 reps

(push-up, row left, row right, power clean, push press)

A. Take 20 minutes to build to today’s heavy Jerk

B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of:

3 Power Cleans (135/95 lbs)

6 Shoulder to Overhead (135/95 lbs)

9 Push-Ups

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

3-Position Snatch @ 65-75%

(high hang, mid-thigh, floor)

Followed by…

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

Hang Snatch + Snatch @ 75-85% Followed by…

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

Snatch @ 85-95%

Followed by…

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

Snatch Pull x 2 reps @ 95-100%

B. Every minute, on the minute, for 15 minutes:

Minute 1 – 2-6 Unbroken Bar Muscle-Ups

Minute 2 – 15-20 Meter Handstand Walk

Minute 3 – 6-8 Strict Ring-to-Sternum Pull-Ups

C. Ten sets for max meters of:

30 seconds of Rowing on Concept 2

Rest 90 seconds

*Set the monitor for rowing intervals, and note meters achieved for each of the 10 sets. These should be performed as all out maximal efforts. Aim is to acheive maximum heart rate.

warm up:

“Teamwork Drills”

Wall MB pass

Noodle Run

Noodle balance

skill:

Back Squat

WOD:

Teams of 2 AMRAP in 5:00

run 100m

5 back squats (PVC – training bar)

GAME

TEAM WOD

In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:

10 Goblet Carry Alternating Reverse Lunges

10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

TEAM WOD

In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:

10 Goblet Carry Alternating Reverse Lunges

10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

A. Deadlift

*Set 1 – 4 reps @ 65%

*Set 2 – 6 reps @ 75%

*Set 3 – 6 reps @ 82% (up 2% from last time)

Rest 2-3 minutes between sets

B. Three sets of:

3 Deadlift to Knees + 1 Finish @ 60%

(pause 2 seconds with each rep at the knee)

Rest as needed

C. 1. For time:

Row 2000 Meters

Rest until the running clock reaches 10 minutes, and then…

2. Every minute, on the minute, for 18 minutes:

4/3 Strict Pull-Ups

8 Dumbbell Thrusters (55/35 lb DBs)

When the running clock reaches 30:00…

3. For time:

50 Calorie Assault Bike or Row

Optional Additional Conditioning Session

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

Three sets of:

Run 800 Meters @ 1-Mile PR pace

Run 400 Meters @ 60%

Rest 5-6 minutes

TEAM WOD

In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:

10 Goblet Carry Alternating Reverse Lunges

10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

TEAM WOD

In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:

10 Goblet Carry Alternating Reverse Lunges

10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

A. Deadlift

*Set 1 – 4 reps @ 65%

*Set 2 – 6 reps @ 75%

*Set 3 – 6 reps @ 82% (up 2% from last week)

Rest 2-3 minutes between sets

B. Three sets of:

3 Deadlift to Knees + 1 Finish @ 60% (pause 2 seconds with each rep at the knee)

Rest as needed

C. 1. For time:

Row 2000 Meters

Rest until the running clock reaches 10 minutes, and then…

2. Every minute, on the minute, for 18 minutes:

4/3 Strict Pull-Ups

8 Dumbbell Thrusters (55/35 lb DBs)

When the running clock reaches 30:00…

3. For time:

50 Calorie Assault Bike or Row

Optional Additional Conditioning Session

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

Three sets of:

Run 800 Meters @ 1-Mile PR pace

Run 400 Meters @ 60%

Rest 5-6 minutes

A. Three sets of:

Back Squat x 6-8 reps @ 3011

Rest 60 seconds

Single-Leg Hip Bridge x 8-10 reps each leg @ 3011

Rest 60 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Wall Ball Shots

15 Kettlebell Swings

A. Six sets of:

Back Squat

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Rest 3-4 minutes between sets

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Toes to Bar

10 Kettlebell Swings (24/16 kg)

10 Wall Ball Shots (20/12 lbs)

Rest Day

warm up:

row 250m

relay fun of:

high skips

broad jumps

high knees

tippy toe walk

zombie walk

skill:

AMRAP in a given amount of time of

7 Push press

14 Mountain climbers

21 Jumping jacks

Game & Healthy Snack