Thursday 3.1.2018

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets each) of:Station 1 – Supinated Grip Strict Pull-ups x 8-10 reps @2110Station 2 – Nose-to-Wall Handstand Hold x 40-60 secondsStation 3 – Pistols or Pistol Progressions x 6-8 reps each legB. Four sets for max calories/reps of:30 seconds of Assault BikeRest 30 seconds30 seconds of BurpeesRest 30 seconds30 seconds of Double UndersRest 30 seconds30 seconds of Ski ErgRest 30 seconds

"PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets each) of: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 4-6 reps)Station 2 – Handstand Walk x 30-50 feetStation 3 – Pistols or Pistol Progressions x 6-8 reps each legB. Four sets for max calories/reps of:30 seconds of Assault BikeRest 30 seconds30 seconds of BurpeesRest 30 seconds30 seconds of Double UndersRest 30 seconds30 seconds of Ski ErgRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

30/21 Calorie Assault BikeRest 2 minutesx 3+20/15 Calorie Assault BikeRest 90 secondsx 5+10/7 Calorie Assault BikeRest 45 secondsx 7