FITNESS EXPRESS
5 rounds for time of:
20 Calories of Assault Bike (or 400 Meter Run)
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
FITNESS
A. Four sets of:
Deadlift x 4-6 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Strict Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
B. Three rounds for time of:
20 Calories of Assault Bike (or 400 Meter Run)
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or L-Seated Dumbbell
Presses Time cap: 12 minutes
A. Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.
B. Three rounds for time of:
20 Calories of Assault Bike (or 400 Meter Run)
20 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups
Time cap: 12 minutes
*Testing week prior to last full cycle of 2015. Record your scores.
A. Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Snatch @ 70-80% (high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)
B. Every 3 minutes, for 15 minutes (5 sets) of:
Hang Clean + Power Clean + Power Jerk + Jerk @ 70-80% of C&J
C. “Khufu” For time:
10 Power Cleans (205/145 lbs)
20 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatch (75/55 lbs)
40 Wall Ball Shots (20/14 lbs)
50 Calorie Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatch (75/55 lbs)
20 Strict Handstand Push-Ups
10 Power Cleans (205/145 lbs)
D. Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed