FITNESS EXPRESS
Four rounds for max reps of:
60 seconds of Kettlebell Swings (32/24 kg)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Push Press (115/75 lbs)
Rest 60 seconds
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.
FITNESS
A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps
Add weight every set.
B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats or Goblet Squats
12 Toes to Bar
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar
A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%
B. Four sets for times of:
30 Wall Ball Shots (30/20 lbs)
7 Muscle-Ups
Rest 2 minutes
C. For time:
Row 1000 Meters
20 Shoulder to Overhead (175/115 lbs)
100-Foot Handstand Walk
D. Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Supine Ring Rows x 10 reps @ 2111
Rest as needed