Monday 3.23.2015

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 18 minutes:Station 1 – Rope Climb x 2-3 ascents OR 3 Strict Pronated Pull-ups + 3 Strict Supinated Pull-ups + 4 Mixed Grips Pull-upsStation 2 – L-Sit Hold x 45 seconds accumulated timeStation 3 – Handstand Walk x 10 meters(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)B. For time:Row 60 Calories50 Kettlebell Swings (32/24kg)40 Walking Lunges w/ Kettlebell in front rack30 Toes to Bar20 Burpee Box Jump-Overs (24/20")

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Twenty Sets of:1 Minute AirDyne @ 80%1 Minute AirDyne @ 50%