FITNESS EXPRESS
Complete as many reps as possible in 12 minutes of:
1 Russian Kettlebell Swing
1 Dumbbell Push Press
2 Russian Kettlebell Swings
2 Dumbbell Push Presses
3 Russian Kettlebell Swings
3 Dumbbell Push Presses
…and so on, ascending the ladder.
Note what weights you used for the swings and push press.
And then …
“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups
FITNESS
A. Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111
B. Complete as many reps as possible in 12 minutes of:
1 Russian Kettlebell Swing
1 Dumbbell Push Press
2 Russian Kettlebell Swings
2 Dumbbell Push Presses
3 Russian Kettlebell Swings
3 Dumbbell Push Presses
…and so on, ascending the ladder.
Note what weights you used for the swings and push press.
A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1 (rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B. For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)
Athletes may only use one barbell, and must switch out their own weights.
A. One set of:
Ring Muscle-Ups x Max Reps
(focus on head positioning, looking at a single point in front of you while executing the entire set)
followed by…
One set for max reps of:
60 seconds of Jumping Bar Muscle-Ups
(Make this challenging by using a smaller box or higher bar so that you’re challenged for the final 10-15 seconds.)
B. For time:
40 Wall Ball Shots (30/20 lbs)
12 Bar Muscle-Ups
30 Wall Ball Shots
9 Bar Muscle-Ups
20 Wall Ball Shots
6 Bar Muscle-Ups
10 Wall Ball Shots
3 Bar Muscle-Ups
Rest until fully recovered and then. . .
C. Complete rounds of 21, 15 and 9 reps for time:
Calories of Assault Bike Deadlift (275/185 lbs)
D. Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed followed by…
100 Hollow Body Bounces