Monday 9.19.2016

"FITNESS"

A.Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Roll to Candlestick x 10 repsStation 2 – 30-45 seconds of Nose-to-Wall Handstand HoldStation 3 – 40-60 seconds of Hollow Body HoldStation 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-UpsB. Against a 60-second running clock, complete:10 Kettlebell Swings (Heavy)Thrusters or DB Thrusters x Max RepsRest 60 seconds between sets, and complete a total of five sets for max reps of Thrusters.

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Rolling Pistol or Roll to Candlestick x 10 repsStation 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-UpsStation 3 – 40-60 seconds of Hollow Body HoldStation 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 repsB. Against a 60-second running clock, complete:10 Kettlebell Swings (32/24 kg)Thrusters (75/55 lbs) x Max RepsRest 60 seconds between sets, and complete a total of five sets for max reps of Thrusters.

"COMPETITION"

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

"ENDURANCE"

30-45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run