FITNESS EXPRESS

Four rounds for time of:

10 Toes to Bar

15 Box Jumps

20 Wall Ball Shots

FITNESS

A. Every 2 minutes, for 20 minutes (5 sets) of:

Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1

Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps

B. Four rounds for time of:

10 Toes to Bar

15 Box Jumps

20 Wall Ball Shots

A. Every 2 minutes, for 20 minutes (5 sets) of:

Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1

Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps

B. Four rounds for time of:

10 Toes to Bar

15 Box Jumps

20 Wall Ball Shots

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

Power Jerk x 1 rep

Immediately followed by…

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 6 minutes (3 sets):

Split Jerk x 1 rep

B. Six sets of:

Bench Press x 2 reps @ 90-95% of last week’s 3-RM

Rest 90 seconds

C. Complete as many rounds and reps as possible in 5 minutes of:

10 Deadlifts (315/225 lbs)

15 Strict Handstand Push-Ups

D. Three sets, with no rest, of:

Banded Hamstring Curls x 30 reps

Banded Glute Bridges x 30 reps

Banded Lateral Leg Raises x 15 reps each leg

A. Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Deadlift x 6-8 reps @ 30X1

Station 2 – Supine Ring Rows x 10-12 reps @ 2111

Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice

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

10 Box Jumps

10 Alternating Dumbbell Snatches

10 Burpees

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

5 Deadlifts @ 75-80%

10 Tall Box Jumps (jump up, step down with support)

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

10 Power Cleans (155/105 lbs)

10 Burpees Over the Barbell

10 Chest to Bar Pull-Ups

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 (4 sets):

Clean x 1 rep

Immediately followed by…

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

Clean Pulls x 2 reps

Weight on the barbell should increase throughout the 24 minutes.

B. In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep

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. Stop as soon as you determine that you’ve reached that load.

C. Every two minutes, for 24 minutes (6 sets of each):

Station 1 – Back Squat x 3 reps @ 2-4% heavier than last week

Station 2 – 10 Burpees to Target 6″ Above Reach

D. For max reps:

Toes to Bar x Max Unbroken Reps

Optional Additional Conditioning Session

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

Four sets of:

Row 2000 meter @ 10 seconds slower than your 5k Pace

Rest 2 minutes

A. Every 2 minutes, for 32 minutes (4 sets) of:

Station 1 – Back Squat x 6-8 reps @ 32X1

Station 2 – Strict Pull-Ups x 8-12 reps @ 2110

Station 3 – Russian Kettlebell Swings x 25 reps

Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111

B. Against an 8-minute running clock, for max reps:

Row 1000 Meters

Wall Ball Shots (20/10 lbs)

A. Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

B. For max reps:

90 seconds of Strict Pull-Ups

Rest 90 seconds

90 seconds of Strict Handstand Push-Ups

Rest 90 seconds

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups

Rest 60 seconds

30 seconds of Strict Pull-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

C. Against an 8-minute running clock, for max reps:

Row 1000 Meters

Wall Ball Shots (20/12 lbs)

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

(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the five sets.

Followed by…

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

Snatch Balance x 2 reps

Build to a heavy-ish double.

Followed by…

Six sets of:

2 Snatch Pulls + 2 Hang Snatches + 2 Snatches (drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)

Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

B. Every 3 minutes, for 9 minutes (3 sets) of:

Push Press x 8 reps

Goal is to use last week’s top weight for all three sets.

C. Four sets of:

2 Muscle Ups + 5 Ring Dips (with a hold) @ 20X2 (externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Weighted Chest-to-Bar Pull-Ups x 2-3 Reps (all weighted pull-ups should be strict – a little bit of body english at the top is acceptable. Strict weighted pull ups if unable to perform chest to bar)

Rest 30 seconds

Rest 3 minutes and then . . .

Four sets of:

60 seconds of Handstand Walk x Max Distance

Rest 60 seconds

D. Six sets for max calories of:

60 seconds of Assault Bike Rest 3 minutes

*If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower

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

warm up:

2x

row 350m=> 10 dot drills=> 10 PVC pass thru=> 10 lunges=> 20 lemon squeezers

skill:

review KB deadlift

conditioning:

partner farmer’s carry 100m

WOD:

Interval Fun:

*AMRAP in a minute at each station

1. box jumps
2. ab mat sit ups
3. kb deadlift
4. wall balls

Game & Healthy Snack

TEAM WOD

In teams of two, alternating each movement, complete ten rounds of:

10 Dumbbell Hang “Clusters”

10 Burpees

Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

TEAM WOD

In teams of two, alternating each movement, complete ten rounds of:

10 Dumbbell Hang “Clusters”

10 Burpees

Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

A. Eight sets of:

Banded Deadlift x 1 rep @ 60% of 1-RM on the Barbell

Rest 30 seconds

B. Deadlift:

Set 1 – 6 reps @ 60%

Set 2 – 6 reps @ 65%

Set 3 – 6 reps @ 74% (up 2% from last week)

Rest 3 minutes between sets

C. For time:

20 Calories of Rowing on Concept 2

20 Dumbbell Thrusters (55/35 lbs)

19 Calories of Rowing on Concept 2

19 Dumbbell Thrusters

18 Calories of Rowing on Concept 2

18 Dumbbell Thrusters

and so on, down to… 1 Calorie of Rowing on Concept 2, 1 Dumbbell Thruster

D. For completion:

400 Meter Farmer’s Walk

*Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.

Optional Additional Conditioning Session

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

Six sets of:

Run 600 Meters @ 90% of your 1-Mile PR pace

Walk 200 Meters

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

Rest 60 seconds

Turkish Get-Ups x 2 reps each arm

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots

30 Kettlebell Swings

30 Dumbbell Push Press

Row 30 Calories

A. Take 15-20 minutes and build to today’s 1-RM Power Clean

B. For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots (20/12 lbs)

30 Kettlebell Swings (32/24 kg)

30 Dumbbell Push Press (55/35 lb DBs)

30 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 6 minutes (3 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

B. Build to 90% of your 1-RM Clean & Jerk, and then…

Every minute, on the minute, for 6 minutes:

2-3 Clean & Jerks @ 85% of your 1-RM

*If you completed the 10 reps at 85% in under 5 minutes last week, aim to perform 3 clean & jerks this week. If you were over 5 minutes last week, stick with two reps on the minute.

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

Back Squat x 5 reps @ 85% of 1-RM

D. Against a 6-minute running clock, perform the following:

50 Calories of Assault Bike

25 Chest-to-Bar Pull-Ups

Assault Bike for Max Calories

Rest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.

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

Dumbbell Walking Lunge x 20 steps @ 10X0

*Go heavy, the final steps should not be performed without struggle.

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

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

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

Dumbbell Walking Lunge x 20 steps @ 10X0

*Go heavy, the final steps should not be performed without struggle.

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

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

Rest Day

warm up:

2x

10 grasshoppers=> forward roll

10 alternating lunges=>forward roll

5 candlesticks=> forward roll

skill:

5:00m

100m Farmer’s carry (light db’s => light Kbs)

3-5:00m

review OHS (unweighted => PVC)

WOD:

5 rounds for time

5 overhead squats, (PVC-15# barbell)
5 broad jumps
50-meter run

Game:  Waiter’s carry relay with ab~mat

Health Snack