FITNESS EXPRESS
4 rounds, each for time:
60s Max cals on rower
30 jumping air squats
30 no-push-up burpee to a 45# plate
30 OH walking lunges
30s double unders or single unders
100m sprint
30 lying leg raises
Rest: 2:00
FITNESS
A. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Overhead Squat x 5-6 reps @ 3111
Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111
Minute 3 – Prone Plank from Elbows x 45 seconds
Minute 4 – Prone Leg Lift x 45 seconds
B. Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches
14 Toes to Bar
A. Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build in load over the course of the eight sets.
B. Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches (135/95 lbs – hang power snatch is ok too)
14 Toes to Bar
A. In 15 minutes or less, build to today’s “heavy”… Back Squat x 1 rep
B. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 80-85% of today’s heavy single
C. Every minute, on the minute, for 30 minutes (10 Sets):
Minute 1: 10 Burpee Box Jump Overs (24″/20”)
Minute 2: 15 Wall Ball Shots (30/20 lbs)
Minute 3: 20 Double Unders + 8 Toes-to-Bar
D. Three sets of:
Barbell Glute Bridges x 8 reps @2011
Rest as needed
Romanian Deadlift x 12 reps
(focus on perfect positioning, don’t worry as much about depth as perfect mechanics) Rest as needed