FITNESS & AIM
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 or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
FITNESS EXPRESS
A. Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
B. Tabata Abs
20s of max rep: Hip swivel From plank, tip to each side allowing the hip to tap the floor, or nearly so.
rest 10s
20s max reps: FLR shoulder tap From a high plank position alternate tapping each shoulder. Do this slowly and with control. For extra bang, raise the opposite leg to the moving hand. Control the hips as much as possible. Don’t allow them to swing wildly from side to side.
rest 10s
20s max reps: Star V-ups. Supine position, arms & legs in star shape, sit up and reach for your leg raised opposite leg. For the first interval stick with one side. On the second round do the other side.
rest 10s
20s max reps: Hollow Crunch A move from Pilates. Come into a crunch position with the upper body and extend legs off the ground. The straighter and lower to the floor your legs are, the harder. However, if you feel it in your back, raise and/or bend the legs so you maintain contact with the floor with your lower back. Arms are straight either side of your body, quickly batting the air.
x 2 rounds
Notes:
Hip swivel – From plank from elbows, tip to each side allowing the hip to tap the floor, or nearly so.
FLR shoulder tap — From a high plank position alternate tapping each shoulder. Do this slowly and with control. For extra bang, raise the opposite leg to the moving hand. Control the hips as much as possible. Do not swing wildly from side to side.
Star V-ups — Supine position, arms & legs in star shape, sit up and reach for your opposite raised leg. For the first interval stick with one side. On the second round do the other side.
Hollow Crunch — legs remain off ground, arms extended and over chest or head, crunch by pulling shoulders off ground, pressing back into the floor.
SPORT
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps
B. Every minute, on the minute, for 21 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
Minute 3 – 12 Push Press (115/75 lbs)
When the clock hits 21:00, perform…
Three rounds for time of:
30 Double-Unders
10 Pull-Ups
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
12 Push Press (115/75 lbs)
C. Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6-8 @ 21X1
Rest as needed
Chinese Planks x 60 seconds
Rest as needed