FITNESS EXPRESS
A. Every minute on the minute for 15 minutes:
5 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)
5 Burpees
If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.
B. Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)
FITNESS
A. Every minute on the minute for 15 minutes (5 sets):
Station 1 – Romanian Deadlift x 6-8 reps @ 20X1
Station 2 – Alternating Reverse Lunges x 10 reps (perform these as heavy as possible)
Station 3 – Single-Arm DB Press x 6 each arm
B. Every minute on the minute for 15 minutes:
5 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)
5 Burpees
*If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.
C. Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)
A. Take 15 minutes to build to today’s heavy Clean & Jerk
B. Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95 lbs)
6 Burpees Over the Barbell
*If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.
C. Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)
A. Eight sets of:
Clean x 1.1.1 @ 85+% (rest 10 seconds between singles)
Rest 2 minutes between sets
B. Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
Choose the loads based on feel, but these should be heavy!
C. Five sets for times:
25 Calories of Assault Bike or Rowing
10 Burpee Box Jump Overs (24″/20″)
Rest 2 minutes
D. Three sets of:
Single-Arm Dumbbell Press x 10 reps each @ 21X1
Rest 60 seconds
Chinese Dumbbell Rows x 12 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds