FITNESS EXPRESS
Complete as many rounds and reps as possible in 12 minutes of:
Row 250 Meters
20 Wall Ball Shots
FITNESS
A. Five sets of:
Front Squat x 6 reps @ 2011
(use more weight than you used on April 20, 2016.)
Rest 60 seconds
Double-Kettlebell Overhead Carry x 100 Meters
Rest 45 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
Row 250 Meters
20 Wall Ball Shots
A. Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters
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 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
C. Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed
D. “Nancy”
Five rounds:
400 meter run
15 Overhead Squats (95/65 lbs)