FITNESS EXPRESS
Complete as many rounds and reps as possible in 20 minutes of:
10 Barbell Thrusters (75/55 lbs)
12 Box Jump Step Down
14 Overhead Alternating Reverse Lunges
200m sprint
FITNESS
A. Four sets of:
Box Step-Ups x 8 reps each leg (rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters (75/55 lbs)
20 Overhead Alternating Reverse Lunges
A. Four sets of:
Box Step-Ups x 8 reps each leg (rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters (75/55 lbs)
20 Overhead Alternating Reverse Lunges
*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.
A. Build to today’s 2-RM Hang Snatch
Drop back down to 65%, and then…
Build to today’s 1-RM Snatch
*Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. If your mechanics start to breakdown, you have achieved “heavy” for the day.
B. For time:
Snatch x 20 reps @ 70% of today’s 1-RM
Rules: *Each stumble is a no-rep **Outright fail is 10 burpee over the barbell penalty ***Full Snatch every rep
C. Three rounds for time of:
10 Burpees Over the Barbell
15 Thrusters (155/105 lbs)
20 Chest-to-Bar Pull-Ups
D. Three sets of:
Glute Ham Raises x 6-8 reps
Rest 60 seconds
Reverse Hyper x 20 reps 50% of 1-RM Back Squat (sub is and pull-throughs)
Rest as needed