Thursday 3.19.2015

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 16 minutes (4 sets of each):Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)Station 2 – Alternating Pistols x 12-16 reps(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)B. Against a 60-second running clock, complete the following:15 Heavy Kettlebell SwingsAirDyne for Max Cals in remaining timeRest 2 minute between sets, and complete a total of five sets

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Every 4 minutes, for 40 minutes (10 sets):Run or Row 400 meters