Tuesday 11.6.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Seated Dumbbell Press x 6-8 reps @ 2111Station 2 – Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsStation 3 – Hollow Hold x 30-40 secondsStation 4 – Double Under Practice x 40-60 secondsB. Complete as many rounds and reps as possible 3 minutes of:12 Push Presses9 Burpees6 Strict Pull-upsRest 3 minutes, and repeat for a total of 3 working sets. Pick up each set where you left off on the set prior.

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Push Press x 2-3 repsGoal is to establish a 3-RM by your last set.B. Complete as many rounds and reps as possible 3 minutes of:12 Push Presses (115/75 lb)9 Burpees6 Strict Pull-upsRest 3 minutes, and repeat for a total of 3 working sets. Pick up each set where you left off on the set prior.

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Mins 1-4: 3-5 Ring Muscle Ups (must be unbroken)Mins 5-8: 20-30ft Handstand Walk (must be unbroken)Mins 9-12: 10-15 Chest-to-Bar Pull-ups (must be unbroken)B. Every 3 minutes, for 15 minutes (5 sets):Push Press x 2-3 repsGoal is to establish a 3-RM by your last set.C. Complete as many rounds and reps as possible 3 minutes of:12 Push Presses (115/75 lb)9 Burpees6 Strict Pull-upsRest 3 minutes, and repeat for a total of 3 working sets. Pick up each set where you left off on the set prior.

"ENDURANCE"

1 Minute Assault Bike @70%1 Minute Assault Bike @80-85%1 Minute Assault Bike Easyx 10 sets