FITNESS EXPRESS
Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of four sets.
FITNESS
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Pull-Ups x Max Reps in 45 seconds
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time
B. Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time
B. Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
A. For Max Reps (or Calories):
4 minutes of Assault Bike (for Calories)
Rest 60 seconds
3 Minutes of Legless Rope Climbs
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (From Rack)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
B. For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps
followed by…
Tuck Rock to Tuck Press Hold x 30 reps
followed by…
Three sets of:
Hand Plank Shoulder Taps x 60 seconds (perform at max speed)