FITNESS EXPRESS
A. Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)
FITNESS
A. Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)
B. 10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.
A. Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)
B. 10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.
A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
Three sets of: 45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
*Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
followed by…
One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)
B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
C. For time:
30 Toes-to-Bar
500 Meter Row
21 Thrusters (115/75 lbs)
1000 Meter Row
21 Thrusters (115/75 lbs)
500 Meter Row
30 Toes-to-Bar
D. Three sets of:
Barbell Good Morning x 4-5 reps @ 3111
Rest as needed Chinese Plank x 30 seconds (Max Load)
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed