Thursday 5.10.2018

MOVE>TALK Workshop is this Saturday at 12pm! Let us know if you are interested in joining!

"FITNESS"

A. Three sets of:Strict Supinated Grip Pull-ups x 6-8 reps @2111 (accumulated in smaller sets if necessary)Rest 60 secondsNose-to-Wall Handstand Hold x 30-40 secondsRest 60 secondsL-Sit or Tuck-Sit Hold x 30-40 seconds (accumulated)Rest 60 secondsB. Four sets for max reps/calories of:30 Seconds of Toes to Bar or V-UpsRest 30 seconds30 Seconds of Push-upsRest 30 seconds30 Seconds of Rowing (for Calories)Rest 30 seconds

"PERFORMANCE"

A. Three sets of:Bar Muscle-Ups x 4-6 repsRest 60 secondsHandstand Walk x 30-50 feetRest 60 secondsL-Sit or Tuck-Sit Hold x 30-40 seconds (accumulated)Rest 60 secondsB. Four sets for max reps/calories of:30 Seconds of Toes to BarRest 30 seconds30 Seconds of Push-upsRest 30 seconds30 Seconds of Rowing (for Calories)Rest 30 seconds

"COMPETITION"

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

"ENDURANCE"

[via Chris Hinshaw (@aerobiccapacity)]:3 sets: (2:00, 1:00, 1:40, 0:40, 1:20, 0:20) w/ 30sec rest b/t reps & 3min rest b/t sets.Workout Pacing. The speed in this workout needs to be & feel fast. Fast is defined as the max speed you “could” hold for a 20min max effort time trial. .Still unsure?!! Target a moderate pace in Set 1 and then increase your speed for set 2 and again in set 3. Athletes with this approach “should” exceed (beat) their previous set total distance (calories or watts) prior to reaching their final 20sec interval.