Thursday 3.9.2017

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 12 minutes (2 sets of each):Station 1 – Rope Climb Practice(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)Station 2 – Handstand Walk Practice(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Station 3 – Alternating Pistols x 12-16 reps(work progressions here, or substitute with a Lateral Box Step-Up)B. Every minute, on the minute, for 24 minutes (6 sets of each):Minute 1 – 200/150 Meter RowMinute 2 – 30 Seconds of max BurpeesMinute 3 – 9-12/6-9 Calorie Assault Bike (45 seconds or less)Minute 4 – 30 Seconds of a Heavy Front-Loaded Carry (Sandbag or Front Racked KBs)

"COMPETITION"

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

"ENDURANCE"

Three sets of:Row 1000 MetersRun 1000 MetersSki 1000 Meters or Assault Bike 50 CalsRest 4 minutes between sets