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FITNESS EXPRESS

Complete as many rounds and reps as possible in 18 minutes of:

12 Russian Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

400m Run

 

FITNESS

A. Four sets of:

Romanian Deadlift x 6 reps @ 4011

Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Rest 30 seconds

Nose-to-Wall Handstand Hold x 60 seconds

Rest 30 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

 

A. Four sets of:

Romanian Deadlift x 6 reps @ 4011

Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Rest 30 seconds

Nose-to-Wall Handstand Hold x 60 seconds

Rest 30 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

A. Build to today’s 1-RM Snatch Make jumps of 5-10 lbs as you build loads.

*The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B. Three sets of:

Snatch x 1 rep @ 90% of today’s 1-RM Snatch

Rest as needed

C. Complete as many rounds and reps as possible in 20 minutes of:

5 Muscle-Ups

10 Burpee Box Jump-Overs (24″/20″)

20 Wall Ball Shots (30/20 lbs)

30 Calorie Row

D. Three sets of:

Barbell Hip Bridges x 8 reps @ 2012

Rest 60 seconds

Reverse Hyper x 20 reps 50% of 1-RM Back Squat (sub with band pull-throughs)

Rest as needed