Thursday 7.26.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Wall Climbs x 2-4 reps w/3-5 second hold at topStation 2 – Pistol Progressions x 4-6 reps each legStation 3 – Strict Supinated Grip Pull-ups x 5-7 reps (add weight if these are easy)Station 4 – Hollow Hold x 40-60 secondsB. Four sets for max reps/calories:30 seconds of Assault Bike (for calories)Rest 30 seconds30 seconds of Toes to BarRest 30 seconds30 seconds of BurpeesRest 30 seconds

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Strict Handstand Push-ups x 8-15 reps or Negative-Only HSPUs w/5-7 second lowering x 3-5 repsStation 2 – Alternating Pistols x 8-12 reps (hold a Kettlebell if these are easy)Station 3 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 repsStation 4 – Hollow Hold x 40-60 secondsB. Four sets for max reps/calories:30 seconds of Assault Bike (for calories)Rest 30 seconds30 seconds of Toes to BarRest 30 seconds30 seconds of BurpeesRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

(via: @aerobiccapacity)300 Meter Run @1-mile PR paceRest walk 90 secondsx 3 roundsRest 3 minutesx 3 sets