Monday 8.5.2019
“FITNESS”
A.Three rounds, not for time, of (15 minute cap):Ring or Stationary Dips x 10-12 reps @ 2111Nose-to-Wall Handstand Hold x 30-40 secondsLandmine Row x 8 reps each side @ 2111B. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 200/150 Meter RowMinute 2 – 15 Dumbbell Strict PressesMinute 3 – 20 Alternating Reverse Lunges with DBsMinute 4 – 30 Second Hanging L-Sit or Tuck-Sit
"PERFORMANCE"
A. Three rounds, not for time, of (15 minute cap):Ring Muscle-Ups x 3-8 reps(or Low Ring Muscle Up Progression x 4-6 reps)Handstand Walk x 30-50 feet(use partner assist or Handstand Shoulder Taps if you don’t have handstand walks yet)Alternating Pistols x 12-16 reps(if you’re proficient, practice adding weight with a kettlebell)B. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 200/150 Meter RowMinute 2 – 15 Strict Handstand Push-UpsMinute 3 – 15 Box Jump-Overs (24″/20″)Minute 4 – 30 Second Hanging L-Sit or Tuck-Sit
“ENDURANCE”
Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @slightly fasterRow 300 Meters easyRow 100 Meters @slightly fastererRow 200 Meters easyRow 50 Meters @fastestRow 100 Meters easyRest 3 minutesx 3 sets