FITNESS EXPRESS
Amrap in 12 of:
20 Kettlebell Swings
15 Wall Ball Shots
Rest 2 minutes
Amrap in 12 of:
200m run (around building)
20 switch lunges
15 pushups
FITNESS
A. Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds
B. In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings
15 Wall Ball Shots
A. Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips
B. In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)
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. “Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
*This is a re-test from October 7, 2015. Please review your results from that date and note your improvements.
C. 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 @ 95%
Set 7-9 – 3 reps @ 85%
D. Three sets of:
Stiff-Legged Deadlift x 8 reps
Rest as needed
Hip Cirlce Walk/Monster Walk x 60 seconds
Rest as needed