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FITNESS EXPRESS

For time:

Run 800 Meters

immediately followed by…

Five rounds of:

12 Push-Ups

12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

 

FITNESS

A. Three rounds of:

Back Squat x 10 reps @ 3011

Rest 60 seconds

Dumbbell Bench Press x 10 reps @ 2011

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

*Increase loads from those used on May 23, 2016.

B. For time:

Run 800 Meters

immediately followed by…

Five rounds of:

12 Push-Ups

12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

A. Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

Rest 2 minutes between sets.

B. For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

8 Ring Dips

10 Toes to Bar

12 Box Jump-Overs

immediately followed by…

Run 800 Meters

A. Take 15-20 minutes to build to today’s 1-RM Box Squat

B. Three sets of:

Tempo Back Squat x 5 reps @ 42X1

(use approximately 65-70% of your 1-RM)

Rest 2-3 minutes

C. Ten rounds for time of:

4 Muscle-Ups

8 Strict Handstand Push-Ups

16 Kettlebell Swings (32/24 kg)

D. Every minute, on the minute, for 12 minutes:

Minute 1 – Ab Roll Outs x 8-10 reps

Minute 2 – Hollow Body Hold x 30 seconds

Minute 3 – Roll to Pistol x 12 reps