FITNESS EXPRESS
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….
Rest 5 minutes and then….
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Run 200m
30 Mountain Climbers
15 Lateral Burpees over hurdle
FITNESS & AIM
A. Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 6-8 reps
(build up, using the first 2-3 sets to get to a heavy working weight)
Station 2 – Turkish Get-Ups x 2 reps each arm
(pause for 1 full second in each position of the get-up and focus on good positioning and stability)
Station 3 – 45-60 second Nose-to-Wall Handstand Hold
B. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….
FITNESS EXPRESS
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….
Rest 5 minutes and then….
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Run 200m
30 Mountain Climbers
15 Lateral Burpees over hurdle
FITNESS & AIM
A. Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 6-8 reps
(build up, using the first 2-3 sets to get to a heavy working weight)
Station 2 – Turkish Get-Ups x 2 reps each arm
(pause for 1 full second in each position of the get-up and focus on good positioning and stability)
Station 3 – 45-60 second Nose-to-Wall Handstand Hold
B. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
*For stability hold use PVC pipe, bands and kettlebells
B. Every minute, on the minute, for 21 minutes:
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 5 Burpee Box Jump-Overs + 10 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)
When the clock hits 21:00, perform…
Three rounds for time of:
8 Chest-to-Bar Pull-Ups
9 Burpee Box Jump-Overs
10 Push Press (115/75 lbs)
12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)
C. Three sets of:
Anterior Loading Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest 20-30 seconds
Banded Lateral Leg Raises x 45 seconds
Rest 20-30 seconds
Banded Hamstring Curls x 45 seconds
Rest 20-30 seconds