FITNESS EXPRESS

Complete as many rounds and reps as possible in 20 minutes of:

10 Dumbbell Man-Makers

20 Anchored Weighted Abmat Sit-Ups

200 Meter Run

FITNESS

A. Three sets of:

Back Squat x 8-10 reps @ 30X1

Rest 30 seconds

Dumbbell External Rotation x 8-10 reps @ 2020

Rest 30 seconds

Kettlebell Swings x 15-20 reps

Rest 2 minutes

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

5 Dumbbell Man-Makers

100 Meter Run

A. Five sets of:

Back Squat x 3-5 reps @ 30X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps @ 2020

Rest 60 seconds

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

Deadlift x 1 rep

Hang Power Clean x 1 rep

Front Squat x 1 rep

Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

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

Split Jerk x 2 reps

(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

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

Split Jerk x 1 rep

Build to today’s heavy.

B. Take 20 Minutes to build to today’s 1-RM Floor Press

Choose your strongest position for your grip width.

C. For time:

15 Muscle-Ups

30 Deadlifts (275/185 lbs)

30 Box Jumps (30″/24″)

D. Three sets of:

Glute-Ham Raises x 8 reps @ 3011

Rest as needed

Tempo Ring Dips x Max Reps @ 2112

(set ends when you can no longer maintain the tempo)

Rest as needed

A. Three sets of:

Supine Ring Row x 10-12 reps @ 2111

Rest 45 seconds

Hollow Rock (or Hold) x 30 seconds

Rest 45 seconds

Farmer’s Walk x 100 Meters

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

B. In teams of two, complete four rounds for time of:

12 Dumbbell Renegade Rows

400 Meter Run

(Partition the reps however you see fit, and stay with your partner on the run.)

A. Four sets of:

Weighted Pull-Up x 2-3 reps @ 21X0

Rest 15-20 seconds

Strict Pull-Up x Max Reps @ 20X0

Rest 15-20 seconds

L-Sit x 30-45 seconds (accumulated)

Rest 2 minutes

B. In teams of two, complete four rounds for time of:

12 Dumbbell Renegade Rows

400 Meter Run

(Partition the reps however you see fit, and stay with your partner on the run.)

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

Power Clean x 2 reps

Immediately followed by…

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

Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (1 sets):

Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):

Clean Pulls x 2 reps

*This is the same sequence as last week. Your goal should be to make slight increases in the weights used, or keep them the same and note differences in comfort with that load this week.

B. Take 15-20 minutes to build to today’s heavy Front Squat

C. Four sets of:

Tall Box Jumps x 4 reps

(these should be as high as you’re capable of jumping, and you should step down to a lower box and then the floor, or guide yourself down with your hands on the box – DO NOT jump off the top of the box each time)

Rest 60-90 seconds

D. For Time:

20 Back Squats (225/155 lbs)

150 Double Unders

15 Back Squats (255/170 lbs)

100 Double Unders

10 Back Squats (275/185 lbs)

50 Double Unders

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 @ 85% of your 1-Mile PR pace

Rest 4 minutes

A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 10-15 reps @ 21X1

Rest 45 seconds

Russian Kettlebell Swings x 20-25 reps @ 1010

Rest 45 seconds

Side Plank x 45 seconds each side

Rest 45 seconds

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges with BB or DBs

10 Push Press with BB or DBs

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

A. Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

*Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

*If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges (115/75 lbs)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

A. Every 2 minutes, for 8 minutes (4 sets):

Drop Snatch x 2 reps

Build over the course of the four sets, but focus more on speed and stability than load used.

Followed by…

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

Snatch Balance x 2 reps

Followed by…

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

Snatch Balance x 1 rep

Build to today’s heavy.

Followed by…

Six sets of:

Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch

(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)

Rest 2 minutes between sets

Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.

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

Push Press x 6 reps

Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.

C. Three sets of:

Strict Handstand Push Ups x 10-12 reps

(if 10-12 reps are easily achieved, add a deficit to make this rep range challenging)

Rest 30 seconds

Strict Pull-Ups x 15 reps @ 2011

(if this is easily achieved, add weight to make this rep range challenging)

Rest 30 seconds

Rest 60 seconds and then . . .

Three sets of:

Weighted Stationary Dips x 8-10 reps

(DO NOT substitute this with weighted ring dips. If you don’t have a place to do stationary dips then substitute this with unweighted ring dips x 15 reps @ 20X2)

Rest 30 seconds

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

Rest 30 seconds

D. Six sets for times of:

Row 350 Meters

Rest 3 minutes

*These are all out maximal efforts. Aim is to acheive maximum heart rate.

warm up:

2x

forward roll=> 10m high skip=> 10m back pedal=> 10m broad jump=> 10m back pedal

skill:

10 box step ups/step down

30-45 sec plank hold

WOD:

30 mountain climbers

20 walking lunges

10 press (PVC, empty bar)

20 walking lunges

30 mountain climbers

Game & Healthy Snack

TEAM WOD

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:

9 Burpee Box Jump-Overs

9 Kettlebell Goblet Squats

TEAM WOD

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:

9 Burpee Box Jump-Overs

9 Kettlebell Goblet Squats

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

Sumo Deadlift x 2 reps @ 70%

B. Deadlift

*Set 1 – 4 reps @ 60%

*Set 2 – 6 reps @ 70%

*Set 3 – 6 reps @ 78% (up 2% from last week)

Rest 2-3 minutes between sets

C. For time:

100 Front Racked Kettlebell Walking Lunge Steps (24/16 kg)

*Start the workout by performing 5 burpees.

**Perform 5 burpees every minute.

D. Two sets of:

32/24 kg Kettlebell Towel Carry x Max Distance

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

Optional Additional Conditioning Session

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

Twelve sets of:

Run 200 Meters @ 90-100% of your 1-Mile PR pace

Jog 200 Meters @ easy pace

A. Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Single Arm Dumbbell Press x 8-10 reps each arm

Rest 45 seconds

Hollow Body Hold x 45-60 seconds

Rest 45 seconds

B. Complete as many reps as possible in 5 minutes of:

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

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

Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.

B. If you missed Wednesday complete:

“Grace”

30 Clean & Jerks (135/95 lbs)

This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.

Otherwise …

Complete as many reps as possible in 5 minutes of:

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

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. Four sets of:

Back Squat x 5.5.5.5

(rest 30 seconds between clusters of 5 reps)

Rest 3 minutes between sets

*Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume.

C. Every 6 minutes, for 24 minutes (4 sets):

40/30 Calories of Assault Bike

20 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups to 4″/2″ Deficit

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

50/40 Push-Ups

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

50/40 Push-Ups

Rest Day

warm up:

300m row=> 100m run => 10 PVC pass through => 10 grasshoppers => 10 squats

skill:

jump rope

run with jump rope

WOD:

run 50m

hula hoop or hula hoop attempts (30 sec or count to 30)

30 jump rope

Game & Healthy Snack