FITNESS EXPRESS
In teams of 2, alternating rounds; complete as many rounds and reps as possible in 30 minutes of:
20 Calories of Assault Bike
20 Alternating Reverse Lunges with KBs or DBs
FITNESS
***No PM Classes*** Barbells for Boobs from 4:30 – 6:30pm! We’ll be running heats through the following workout in support of Mammograms In Action:
EVENT #1
“Helen Meets Grace”
Each team gets one pull up bar, one kettlebell, and one barbell. The team completes Helen, then completes Grace afterwards. They can tag in and out but both athletes must complete the 400m runs in Helen. The score is total time it takes the team to complete both workouts. Come with a partner or get matched up.
3 Rounds for time:
Run 400m
21 Kettlebell Swings 53/35
12 Pull ups (no banded pullups or ring-rows- scale will be pushups)
then…
30 Clean and jerks 135/95 (scale as needed to DB ground to overhead)
Optional Event #2
For time:
500 Ft on the Versa Climber
*Don’t forget to wear PINK!
***No PM Classes*** Barbells for Boobs from 4:30 – 6:30pm! We’ll be running heats through the following workout in support of Mammograms In Action:
EVENT #1
“Helen Meets Grace”
Each team gets one pull up bar, one kettlebell, and one barbell. The team completes Helen, then completes Grace afterwards. They can tag in and out but both athletes must complete the 400m runs in Helen. The score is total time it takes the team to complete both workouts. Come with a partner or get matched up.
3 Rounds for time:
Run 400m
21 Kettlebell Swings 53/35
12 Pull ups (no banded pullups or ring-rows- scale will be pushups)
then…
30 Clean and jerks 135/95 (scale as needed to DB ground to overhead)
Optional Event #2
For time:
500 Ft on the Versa Climber
*Don’t forget to wear PINK!
A. Every two minutes, 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. Take 20 Minutes to build to today’s 1-RM Floor Press
Choose your strongest position for your grip width.
C. For time:
15 Muscle-Ups
30 Deadlifts (275/185 lbs)
30 Box Jumps (30″/24″)
D. Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Tempo Ring Dips x Max Reps @ 2112
(set ends when you can no longer maintain the tempo)
Rest as needed