Friday 5.6.2016

"FITNESS"

A. Every minute, on the minute, for 10 minutes:3-5 Pull-ups**Use this time to work on kipping pull-ups, if you have them; if not, work on strict/assisted Pull-ups, or complete the following:5 Second Chin-Over-Bar Hold5 Second Eccentric (lowering)5 Second Hang from bar*Jump to get your chin over the bar, and use a band if needed to complete the holds and lowering at tempo. Keep a hollow body position throughout.B. Against an 8-minute running clock, complete:50 Calorie Row (4 minute cap on the row)Then...As many rounds and reps as possible of:8 Kettlebell Swings4 BurpeesC. Three sets of:1 Minute L-Sit or Tuck Sit (acquire as much time as possible during the minute)1 Minute Rest

"PERFORMANCE"

A. Every minute, on the minute, for 10 minutes:1-4 Muscle Ups*or2-3 Low Ring Muscle Up Progressions*Your goal should be to accumulate 2-3x more reps here over the 10 minutes than you completed in your 2-minute test (on Wednesday 4.27.2016).B. Against an 8-minute running clock, complete:50 Calorie RowThen...As many rounds and reps as possible of:8 Kettlebell Swings (32/24 kg)4 BurpeesC. Three sets of:1 Minute L-Sit or Tuck Sit (acquire as much time as possible during the minute)1 Minute Rest

"COMPETITION"

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

"ENDURANCE"

1 Minute Bike1 Minute Row2 Minute Bike2 Minute RunRest 1 minutex 5-6