FITNESS EXPRESS
For time:
12 Dumbbell Ground to Overhead
12 Box Jumps
400m run
9 Dumbbell Ground to Overhead
9 Box Jumps
400m run
6 Dumbbell Ground to Overhead
6 Box Jumps
Run 400 Meters
FITNESS
A. Four sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. For time:
Dumbbell Ground to Overhead x 12 reps
Box Jumps x 12 reps
Dumbbell Ground to Overhead x 9 reps
Box Jumps x 9 reps
Dumbbell Ground to Overhead x 6 reps
Box Jumps x 6 reps
Run 400 Meters
A. Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats
Build to today’s heaviest snatch balance + 3 overhead squats.
B. For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 400 Meters
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 @ 85% of today’s heavy single
C. Every minute, on the minute, for 30 minutes (10 Rounds):
Minute 1: 8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)
Minute 2: 10 Kettlebell Thrusters (24/16 kg)
Minute 3: 15/10 Calories of Assault Bike
D. Three sets of:
Glute-Ham Raises x 10 reps
Rest as needed
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed