Tuesday 11.20.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1Station 3 – Supine Ring Rows x 8-10 reps @ 2111Station 4 – Plank from Elbows x 45-60 secondsB. Against a 12-minute running clock…Row 1500/1300 Metersimmediately followed by as many rounds and reps as possible of:12 Barbell or Dumbbell Push Press12 Toes to Bar (or Hanging Leg Raises or V-Ups)

"PERFORMANCE"

A. Take 15-20 minutes to build to today's heavy single Push PressB. Against a 12-minute running clock…Row 1500/1300 Metersimmediately followed by as many rounds and reps as possible of:12 Push Presses (95/65 lbs)12 Toes to Bar

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Min 1: Ring Muscle-Ups x 3-5 repsMin 2: GHD Hip Extensions x 10-12 repsMin 3: L-Sit x 15-20 secondsB. Take 15-20 minutes to build to today's heavy single Push PressC. Against a 12-minute running clock…Row 1500/1300 Metersimmediately followed by as many rounds and reps as possible of:12 Push Presses (95/65 lbs)12 Toes to Bar

"ENDURANCE"

Run 500 Meters @2-3 seconds slower than mile paceRest 90 secondsRun 400 Meters @sameRest 75 secondsRun 300 Meters @sameRest 60 secondsRun 200 Meters @sameRest 45 secondsRun 100 Meters @sameRest 4 minutesx 3