FITNESS EXPRESS
Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)
FITNESS
A. Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
*Set 7 – 2 reps
*Set 8 – 2 reps
Build in load every set…but make each set challenging.
B. Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
B. Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)
A. Three sets of:
50 Foot Handstand Walk
12 Strict Handstand Push-Ups
Rest 60 seconds
B. Eight sets of:
Clean x 1.1 @ 90+%
(rest 10 seconds between singles)
Rest 2 minutes between sets
C. Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
D. Four sets for times of:
10 Burpee Box Jump Overs (24″/20″)
15 Toes-to-Bar
25 Kettlebell Swings (32/24 kg)
Rest 2 minutes