FITNESS EXPRESS

A. Against a 4-minute running clock, perform the following for max reps:

Run 600 Meters

Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

B. Complete as many rounds and reps as possible in 4 Minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 4 Minutes of:

5 Burpees

5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

D. Complete as many rounds and reps as possible in 4 Minutes of:

30 Double-Unders

10 Toes to Bar

A. Against a 4-minute running clock, perform the following for max reps:

Run 600 Meters

Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

B. Complete as many rounds and reps as possible in 4 Minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 4 Minutes of:

5 Burpees

5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

D. Complete as many rounds and reps as possible in 4 Minutes of:

30 Double-Unders

10 Toes to Bar

A. Every minute, on the minute, for 10-15 minutes:

Push Press x 1 rep

Take 10-15 minutes to build to today’s heavy single.

B. Three sets of:

Close Grip Bench Press x 3 reps

Rest 45 seconds

Neutral Grip Bench Press x 3 reps

Rest 45 seconds

Wide Grip Bench Press x 3 reps

Rest 45 seconds

Use approximately 5% heavier load than you used last week. Focus on concentric speed – press the bar as fast as possible off of the chest all the way to lockout.

C. Ten rounds for time of:

5 Pull-Ups

10 Push-Ups

15 Kettlebell Swings (24/16 kg)

Immediately followed by…

For time:

20 Ground to Overhead (135/95 lbs)

*Post your total time to comments. If you happen to note time for the ten rounds, and then your total time, post both.

D. Three sets of:

Glute Ham Raises x 6-8 reps

Rest as needed

Lateral Side Leg Raises x 45 seconds each leg

Rest as needed

A. Three sets of: Single-Arm Dumbbell Row x 8-10 reps @ 2111

Rest 45 seconds

Dumbbell Bench Press x 8-10 reps @ 2011

Rest 45 seconds

Waiter Walk x 25-yard each arm

Rest 45 seconds

Mountain Climbers x 30 reps

Rest 45 seconds

B. Against a 2-minute running clock, complete:

Row 300 Meters

Push Press (Dumbbell or Barbell)

Rest 2 minutes between sets, and complete a total of four sets

A. Take 15-20 minutes to build to today’s heavy Jerk

B. Against a 2-minute running clock, complete:

Row 300 Meters

115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.

A. Every 3 minutes, for 30 minutes (10 sets):

Clean & Jerk

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 90+%

*Set 8 – 1 rep @ 90+%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

B. Back Squat

*Set 1 – 5 reps

*Set 2 – 4 reps

*Set 3 – 3 reps

*Set 4 – 2 reps

*Set 5 – 1 rep

Rest 3 minutes between sets.

*Goal is for each set to be heavier than last week.

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

10 Overhead Squats (185/125 lbs – taken from the floor)

10 Burpees Over the Barbell

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.)

Perform the following at your 5k PR pace:

Run 800 Meters

Rest 60 seconds

Run 1200 Meters

Rest 60 seconds

Run 1600 Meters

Rest 60 seconds

Run 1200 Meters

Rest 60 seconds

Run 800 Meters

A. Three sets of: Deadlift x 6-8 reps @ 2011

Rest 90 seconds

Ring or Stationary Dips x 20-25 reps

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 90 seconds

B. Three rounds for time of:

500 Meter Row

15 Hand-Release Push-ups

25 Kettlebell Swings (32/24 kg)

*If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.

A. Three sets of: Deadlift x 6-8 reps @ 2011

Rest 90 seconds

Ring or Stationary Dips x 20-25 reps

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 90 seconds

B. Three rounds for time of:

500 Meter Row

15 Hand-Release Push-ups

25 Kettlebell Swings (32/24 kg)

*If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.

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

Snatch Press from Receiving 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 2-3 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.

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

3-Position Snatch

(high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)

C. For max reps:

90 seconds of Muscle-Ups

Rest 90 seconds

90 seconds of Bar Muscle-Ups

Rest 90 seconds

90 seconds of Handstand Walk (for max distance)

D. Every 3 minutes, for 24 minutes (8 sets) for times:

Row 200 meters

Please note times for each of the 8 sets. These should be performed as all out maximal efforts. Aim is to acheive maximum heart rate.

TEAM WOD

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of Kettlebell Swings

60 seconds of Rest

60 seconds of Push-Ups

60 seconds of Rest

60 seconds of Box Jump Overs

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

60 seconds of Anchored Sit-Ups

60 seconds of Rest

*One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

TEAM WOD

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of Kettlebell Swings

60 seconds of Rest

60 seconds of Push-Ups

60 seconds of Rest

60 seconds of Box Jump Overs

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

60 seconds of Anchored Sit-Ups

60 seconds of Rest

*One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

A. Every minute, on the minute, for 6 minutes of:

Sumo Deadlift x 2 rep @ 75%

B. Deadlift

*Set 1 – 4 reps @ 60%

*Set 2 – 6 reps @ 70%

*Set 3 – 6 reps @ 80% (up 2% from last week)

Rest 2-3 minutes between sets

C. Five sets for max reps or calories of:

60 seconds of Russian Double Kettlbell Swings (16/12 kg KBs)

60 seconds of Kettlebell Shoulder to Overhead (16/12 kg KBs)

60 seconds of Front Racked Kettlbell Lunge (16/12 kg KBs)

60 seconds of Assault Bike or Rowing

60 seconds Rest

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:

Dumbbell Bench Press x 8-10 reps @ 30X0

Rest 45 seconds

Kettlebell Swings x 20-25 reps

Rest 45 seconds

Elbows to High Plank x 10 reps

Rest 45 seconds

Ring Row x 8-10 reps @ 3111

Rest 45 seconds

B. In teams of two, with only one partner working at a time, complete four sets each for time of:

Row 500 Meters

20 Wall Ball Shots

A. Three sets of:

Bench Press x 6-8 reps @ 20X0

Rest 15-20 seconds

Dynamic Push-Ups x 10-12 reps @ 10X0

Rest 2-3 minutes

B. Against a 4-minute running clock, perform the following:

Row 500 Meters

20 Wall Ball Shots

Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

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

Snatch Push Press + Overhead Squat

Build in load over the five sets.

B. Every 2 minutes, for 20 minutes (10 sets):

Snatch

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 90+%

*Set 8 – 1 rep @ 90+%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

C. Four sets of:

Back Squat x 5.5.5.5

(rest 30 seconds between clusters of 5 reps)

Rest 3 minutes between sets

*Good goal is to use 5-10 lbs more than you used last time

D. For time:

Row 2000 Meters

60 Chest-to-Bar Pull-Ups

30 Hang Power Snatches (135/95 lbs)

A. Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

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

Rest 30 seconds

B. Rounds of 15, 12 and 9 reps for time of:

Thrusters

Burpees (recommended weights 135/95 lbs)

A. Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

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

Rest 30 seconds

B. Rounds of 15, 12 and 9 reps for time of:

Thrusters

Burpees (recommended weights 135/95 lbs)

Rest Day

warm up:

row at a steady pace 500m

skill:

Sumo Deadlift High Pull

WOD:

CrossFit Baseball

*bear crawl to bases

Home=> 1 forward roll

1st base=> 3 candlesticks

2nd base=> 3 SDHP

3rd=> 6 box jumps

**divide into 2 teams: Team A & Team B (each person keeps up with how many times they complete the bases for their team).

Snack & Game