FITNESS EXPRESS
For time:
Run 400m
40 Wall Ball shots
40 Mountain Climbers
Run 800m
30 Wall Ball shots
30 mountain climbers
Run 400m
20 Wall Ball Shots
20 Mountain climbers
Run 800m
FITNESS
A. Five sets of:
Weighted or Strict Pull-Ups x 2 reps
Rest 30 seconds
immediately followed by…
Every 90 seconds, for 12 minutes (8 sets)
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
Rest 45-60 seconds
B. In teams of two, alternate sets to complete four each of:
15 Burpees
400 Meter Run
A. Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
immediately followed by…
Every 90 seconds, for 12 minutes (8 sets)
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
Rest 45-60 seconds
B. In teams of two, alternate sets to complete four each of:
50 Double-Unders
400 Meter Run
A. Take 10-15 minutes to build to today’s “heavy” Snatch
This isn’t intended to be an attempt at a new PR. Listen to your body, and once mechanics start to falter, end your set and call your last successful lift today’s heavy.
B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:
Power Snatch @ 60% of todays heavy single
Overhead Squat
*Time Cap = 20 minutes
Rest 10 minutes then…
C. When the running clock reaches 30:00…
Every 2 minutes, for 12 minutes (6 sets) for times of:
15/10 Calories of Assault Bike
10 Deadlifts (245/165 lbs)
*Treat these as sprints!
D. Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds