FITNESS EXPRESS
A. Every minute, on the minute for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 8 Tall Box Jumps
(you pick the height – jump up and step down)
B. 10 min emom:
Min 1: 20 DB Sumo Squats (toes turned out)
Min 2: 20 jump squats (stopping just ABOVE parallel)
FITNESS
A. Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. Every minute, on the minute for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 8 Tall Box Jumps (you pick the height – jump up and step down)
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to establish today’s 5-RM.
B. Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)
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. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps @ 80-85% of last week’s 2-RM
C. Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest as needed