Thursday 12.29.2016

"FITNESS"

A. Three sets, not for time, of:Ring or Stationary Dips x 7-10 repsSingle Arm KB Front-Racked Walking Lunge x 16 steps (switch arms halfway)Double Under Practice x 40-60 secondsB. For time:35/27 Calorie Assault Bike or Row (3 minute cap here)35 Pull-ups (or Jumping Pull-ups)35 Wall Balls35 Abmat Sit-Ups350 Meter RunC. (Optional): Four sets of:20 Second Plank Right SideRest 10 seconds20 Second Plank Left SideRest 10 seconds

"PERFORMANCE"

A. Three sets, not for time, of:Muscle-Ups (or Muscle Up Progressions on Low Rings) x 3-8 repsSingle Arm KB Front-Racked Walking Lunge x 16 steps (switch arms halfway)Double Unders x 40-60 repsB. For time:35/27 Calorie Assault Bike or Row35 Pull-ups35 Wall Balls (20/14 lb)35 Toes to Bar350 Meter RunC. (Optional): Four sets of:20 Second Plank Right SideRest 10 seconds20 Second Plank Left SideRest 10 seconds

"COMPETITION"

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

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:100 Double Unders (or 200 Singles)500 Meter Ski1,000 Meter Row3 Mile Air Bike