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