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