Friday 4.1.2016

*Mobility and Maintenance Class with Coach Matt is BACK this Sunday at 10:00am!

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1: Supine Ring Row x 8-10 reps @ 2111 + Ring or Bench Dips x 8-10 reps @2011Station 2: Nose-to-Wall Handstand Hold x 40-60 secondsStation 3: Hollow Rocks or Holds x 45-60 secondsB. Every 4 minutes, for 16 minutes (4 sets):Row 500/400 Meters20 Push-ups20 Jumping Lunges

"PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)Station 2: Handstand Walk x 10 meters(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Station 3: Strict Toes to Bar x 5-8 reps @ 3111B. Every 4 minutes, for 16 minutes (4 sets):Row 500/400 Meters20 Push-ups10 Alternating Pistols

“COMPETITION”

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

"ENDURANCE"

10 Minute Run @ 70%6 Minute Row @ 80%4 Minute Bike @ 90%x 2 Rounds