FITNESS EXPRESS
For time:
Run 400 Meters
30 Kettlebell Swings
20 Burpees
Run 800 Meters
20 Burpees
30 Kettlebell Swings
Run 400 Meters
FITNESS
A. Three sets of:
Overhead Squat x 4-6 reps @ 3211
Rest 60 seconds
Walking Lunges with Kettlebells x 20 steps
Rest 60 seconds
Dumbbell Renegade Rows x 6-10 reps (push-up, row left, push-up, row right = 1 rep)
Rest 60 seconds
B. For time:
Run 400 Meters
30 Kettlebell Swings
20 Burpees Run
800 Meters
20 Burpees
30 Kettlebell Swings
Run 400 Meters
A. Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat
*Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.
B. For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters
A. Take 20 minutes to build to today’s 1-RM Snatch
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
Ring Muscle-Up
*Time Cap = 30 Minutes If you know before you start that 55 reps is too much for you, scale from the beginning by skipping the rounds of 10 or 9, or by performing this as 10, 8, 6, 4, 2.
C. Three sets of:
2 Minutes of Banded Marching
Rest 20 seconds
60 seconds of Banded Squats
Rest 20 seconds
20 Reverse Hypers @ 50-60% of 1-RM Back Squat
Rest as needed