FITNESS EXPRESS
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots
FITNESS
A. Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps
B. For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Strict Pull-Ups
2 Minutes of Push-Ups
2 Minutes of Air Squats
A. Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat
B. Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs
A. Four sets, not for time, of:
L-Sit x 30-45 seconds Bar Muscle-Up x 5-8 reps
5 Wall-Facing Handstand Push-Ups + 10-Foot Handstand Walk + 5 Strict Handstand Push-Ups
(perform the 5 wall facing, walk out 5 feet, turnaround and come back to the wall and perform 5 strict HSPUs with your back to the wall)
B. Every 2 minutes, until you’ve reached today’s “heavy”…
Snatch x 3 reps
Loading per set (by %): 50, 55, 60, 65, 70, 75…
Followed by…
Every 2 minutes, until you’ve reached today’s “heavy”…
Snatch x 2 reps
Loading per set (by %): 65, 70, 75, 80, 85…
Followed by…
Every 2 minutes, until you’ve reached today’s “heavy”…
Snatch x 1 rep Loading per set (by %): 65, 70, 75, 80, 85, 90…
C. Three sets of:
Snatch x 3 reps @ 90% of today’s 3-RM
Rest as needed
D. Complete rounds of 30, 20 and 10 reps for time of:
Calories of Rowing
Toes to Bar
Thrusters (135/95 lbs)