FITNESS EXPRESS
6 rounds for time of:
Sprint Row 150m or run 100m
10 Push-Ups
10 Toes to Bar
FITNESS
A. Three sets of:
Front Squat x 6 reps @ 31X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Two sets for times of:
Row 500 Meters
40 Push-Ups
20 Toes to Bar
Rest 4-5 minutes between sets.
A. Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets and work on mobility to prepare for Part B.
B. Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets
A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
B. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single
C. Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15 Wall Ball Shots (30/20 lbs)
Minute 3: 20 Double Unders + 8 Toes-to-Bar
Immediately followed by. . .
Three rounds for time of:
10 Burpee Box Jump-Overs (24″/20”)
15 Wall Ball Shots (30/20 lbs)
20 Double Unders
8 Toes-to-Bar
D. Three sets of:
Banded Hip Bridge x 20 reps
Rest as needed
Banded Good Mornings x 30 reps
Rest as needed