Thursday 12.31.2015
*New Year's Schedule:Thursday, December 31st: 5:30 and 6:30pm are CANCELLEDFriday, January 1st: CLOSED
"FITNESS"
A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Turkish Get-Ups x 2 reps each armStation 2 – Alternating Pistols x 12-20 repsStation 3 – L-Sit Hold x 45 seconds accumulated timeB. In teams of two, alternate every 10 reps to complete as many rounds and reps as possible in 15 minutes of:20 Goblet Squats20 Burpees20 Box Jumps
"PERFORMANCE"
A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)Station 2 – Handstand Walk x 10 meters(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Station 3 – L-Sit Hold x 45 seconds accumulated timeB. In teams of two, alternate every 10 reps to complete as many rounds and reps as possible in 15 minutes of:20 Goblet Squats (24/16 kg)20 Burpees20 Box Jumps (24/20")
"COMPETITION"
You can find today's workout here: https://frcompetition.wordpress.com/