FITNESS EXPRESS
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Strict Pull-Ups (or Assisted Pull-Ups)
100 Kettlebell Swings
100 Burpee Box Jump-Overs
100 Kettlebell Swings
50 Strict Pull-Ups (or Assisted Pull-Ups)
Row 2000 Meters
FITNESS
A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Russian Kettlebell Swings
A. Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1 (rest 10 seconds between singles)
Suggested loading per set (by %):
60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups
A. Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.
B. For time:
50 Calories of Rowing
40 Wall Ball Shots (20/14 lbs)
30 Burpee Box Jump-Overs (24″/20″)
40 Calories of Rowing
30 Wall Ball Shots
20 Burpee Box Jump-Overs
30 Calories of Rowing
20 Wall Ball Shots
10 Burpee Box Jump-Overs
C. Three sets of:
L-Sit Flutter Kicks (with locked knees) x max time/reps.
Rest 60 seconds
Hollow Body Sit-Up to L-sit on Kettlebells x 10 reps.
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets