FITNESS EXPRESS
2 sets of, for max reps:
30s of Jump Rope
Rest 60s
30s of pushups
Rest 60s
30s of Squat jumps to parallel
Rest 60s
30s of KBS
Rest 60s
30s Row
Rest 60s
Immediately followed by:
30s of coach’s choice, all out effort DONE!
FITNESS
A. Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. Three rounds for time of:
10 Strict Pull-Ups
30 Kettlebell Swings
Run 400 Meters
A. Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B. Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters
A. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks (pause for 3 seconds in receiving of both split jerks)
B. For time:
30 Muscle-Ups
Rest 5 Minutes
For time:
30 Power Clean and Jerks (225/145 lbs)
Please note times for both portions.
C. Four sets of:
Close-Grip Dumbbell Floor Press x 8 reps
Rest 90 seconds
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 2111
Rest as needed
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest as needed