“And on Wednesdays we wear pink.”
FITNESS EXPRESS
A. Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
B. Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
C. Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
D. Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar
A. Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
B. Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
C. Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
D. Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar
A. Every minute, on the minute, for 10-15 minutes:
Push Press x 1 rep
Take 10-15 minutes to build to today’s heavy single.
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 5% heavier load than you used last week. Focus on concentric speed – press the bar as fast as possible off of the chest all the way to lockout.
C. Ten rounds for time of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Swings (24/16 kg)
Immediately followed by…
For time:
20 Ground to Overhead (135/95 lbs)
*Post your total time to comments. If you happen to note time for the ten rounds, and then your total time, post both.
D. Three sets of:
Glute Ham Raises x 6-8 reps
Rest as needed
Lateral Side Leg Raises x 45 seconds each leg
Rest as needed