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blog.7.31.5

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)