FITNESS EXPRESS
Complete as many rounds and reps as possible in 20 minutes of:
20 front squats (95/65 lbs)
15 Pull-Ups
10 Burpees
FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110 (add weight if that rep range is easily achievable)
Rest 60 seconds
B. Three sets of:
Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes
A. Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B. Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes
A. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps (pause for 2-3 seconds in the receiving position after the second rep)
Immediately followed by…
Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep
Build to today’s heavy.
B. Three sets of:
Close Grip Bench Press x 3 reps
Rest 45 seconds
Neutral Grip Bench Press x 3 reps
Rest 45 seconds
Wide Grip Bench Press x 3 reps
Rest 45 seconds
Use approximately 65% of last week’s 1-RM Floor Press
*Press the bar as fast as possible off of the chest all the way to lockout.
C. Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees
D. If you still have any energy left, perform the following…
Three sets of:
Seated Barbell Good Mornings x 8-10 reps @ 3011
Rest 60 seconds
Banded Hamstring Curls x 45 seconds
Rest 60 seconds