FITNESS EXPRESS
Against a 4 min running clock for a total of 5 sets, complete:
Run 400m (or 200m if your 400 takes longer than 2 min at max effort)
10 KBS – heavy
Max reps of DB Thrusters in time remaining
Rest 2 minutes
FITNESS
A. Four sets of: Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0
Rest 45 seconds
B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets
*Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
A. Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds
B. Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets
*Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
A. Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks (pause for 2 seconds in receiving of both split jerks)
Goal is to use the same weight as last week.
B. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Begin at 85% of your current 2-RM and the goal is to build every set.
C. “Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
D. Three sets of:
Banded Hamstring Curl x 60 seconds
Rest as needed
Weighted Hip Thrusts x 10 reps @ 21X1
Rest as needed