Thursday 10.11.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets each) of:Station 1 – Supine Ring Rows x 8-10 reps @ 2111Station 2 – Nose-to-Wall Handstand Hold x 30-40 secondsStation 3 – L-Sit or Tuck-Sit x 30 seconds(accumulate the time if you’re unable to maintain this position unbroken)B. Five sets for max calories/reps of:30 seconds of Rowing (for Calories)Rest 30 seconds30 seconds of Push-upsRest 30 seconds30 seconds of Assault Bike (for Calories)Rest 30 seconds

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (4 sets each) of:Station 1 – Weighted Strict Pull-Ups x 3 reps(goal is to establish a 3-RM by your fourth set)Station 2 – Handstand Walk x 20-30 feet(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)Station 3 – L-Sit or Tuck-Sit x 30 seconds(accumulate the time if you’re unable to maintain this position unbroken)B. Five sets for max calories/reps of:30 seconds of Rowing (for Calories)Rest 30 seconds30 seconds of Push-upsRest 30 seconds30 seconds of Assault Bike (for Calories)Rest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Air Bike1 Minute Jump Rope1 Minute FLR on HandsRest 1 Minute