FITNESS EXPRESS
With a ten minute time cap complete:
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Rest 6 minutes, then:
AMRAP in 15:
In teams of two, partners alternate rounds of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run
FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. In teams of two, partners alternate rounds to complete five each of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run
A. Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
B. In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run
A. Three sets, not for time, of:
Weighted Overhead Pistols x 4-6 reps
Legless Rope Climb x 1-2 ascents
Double Unders x 40 unbroken reps
B. Every minute, on the minute, for 21 minutes:
Minute 1 – 5 Strict Handstand Push-Ups + 5 Burpee Box Jump-Overs (24″/20″)
Minute 2 – 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-Ups
Minute 3 – 12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)
When the clock hits 21:00, perform…
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Burpee Box Jump-Overs (24″/20″)
10 Chest-to-Bar Pull-Ups
12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)
C. Three sets of:
Anterior Loading Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest as needed
Glute Ham Raises x 8 reps @ 3011
Rest 10 seconds
Supine GHD Straight Body Hold x 60 seconds
Rest as needed