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 10 minutes (5 sets):
Power Jerk x 1 rep
Immediately followed by…
Every two minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep
B. Every three minutes, for 18 minutes (6 sets) of:
Bench Press
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3-RM Attempt
*Set 6 – 3-RM Attempt
C. For Time:
12 Thrusters (165/110 lbs)
12 Burpees Over the Barbell
12 Squat Clean Thrusters (165/110 lbs)
12 Burpees Over the Barbell
12 Ground to Overhead (165/110 lbs)
12 Burpees Over the Barbell
D. Three sets of:
Barbell Seated Good Mornings x 8 reps
Rest 60 seconds
Box Step-Ups with Kettlebells x 8 reps per leg
Rest 60 seconds