Friday 1.5.2018

"FITNESS"

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 HoldB. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:12/9 Calorie Assault Bike18 Kettlebell Swings15/10 Push-Ups

"PERFORMANCE"

A. Every 2 minutes, for 30 minutes (5 sets of each):Station 1 – Deadlift x 3 reps(build in load with the goal of making the last two sets very heavy -- but with good technique)Station 2 – Muscle-Ups x Max Reps (-2)(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)B. In teams of two, with partners alternating tasks, complete as many rounds and reps as possible in 10 minutes of:12/9 Calorie Assault Bike18 Kettlebell Swings (32/24 kg)12 Ring Dips

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Row 500m @15-18 second slower than 500m TTRest 60 secondsx 8 sets