FITNESS EXPRESS
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Dumbbell Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Renegade Rows
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Hand Release Pushups
FITNESS
A. Three sets of:
Front Squat x 6-8 reps
Rest 10 seconds
Kettlebell Swings x 15-20 reps
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds
B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Dumbbell Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots
C. Every two minutes, for a 6 minutes:
Single Arm Row x 10-12 reps each arm @ 2110
A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
B. Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run
A. Take 15-20 minutes to build to today’s “”heavy”” Snatch
followed by…
For time:
20 Squat Snatches @ 70% of today’s 1-RM
*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.
B. Three sets, not for time, of:
Face-Down Chinese Plank x 45-60 seconds
Rest as needed
Barbell Hip Thrusts x 10 reps @ 21X1
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
C. Complete as many rounds and reps as possible in 8 minutes of:
10 Deadlifts (155/105 lbs)
15 Chest-to-Bar Pull-Ups
20 Calorie Row
Rest 2 minutes, and then…repeat!