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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)