FITNESS EXPRESS
In teams of two, alternate sets to complete four sets each of:
12 Pullups/ Ring Rows
21 Russian Kettlebell Swings
Run 400 Meters
FITNESS
A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 3111
Station 2 – Stationary or Ring Dips x 15 reps @ 2111
(use assistance if you are unable to keep this tempo for the full 15 reps)
B. In teams of two, alternate sets to complete four each of:
20 Russian Kettlebell Swings
Run 400 Meters
C. Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)
B. In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters
Choose the heaviest load you can successfully complete without dropping the barbell.
C. Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds
A. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)
Immediately followed by…
Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep
Build to today’s heavy.
B. Bench Press
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 80%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90%+
*Set 8 – 1 rep @ 90%+
Rest 2 minutes between sets.
C. Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Russian Kettlebell Swings (heavy)
D. Three sets of:
Glute-Ham Raises x Max Reps @ 2111
(set is over once you break tempo)
Rest as needed
Weighted Hip Thrust x 60 seconds (185/125 lbs)
Rest as needed