Tuesday 12.17.2019

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Supine Ring Rows x 10-12 reps @2111 tempoStation 2 – Rolling Pistol or Roll to Candlestick x 6-8 repsStation 3 – L-Seated DB Press x 10-12 reps @2111 tempoStation 4 – Side Plank x 30 seconds each sideB. Two sets for max reps of:90 seconds of Echo Bike for CaloriesRest 30 seconds90 seconds of Strict Pull-upsRest 30 seconds90 seconds of Rowing for CaloriesRest 30 seconds90 seconds of Wall BallsRest 30 seconds

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps (or work 60-75 seconds of progressions here)Station 2 – Rolling Pistol or Roll to Candlestick x 6-8 repsStation 3 – Strict Handstand Push-ups x 4-8 reps (add a deficit if these are easy for you) or Strict HSPU Negatives x 3-5 reps @5-second loweringStation 4 – Side Plank x 30 seconds each sideB. Two sets for max reps of:90 seconds of Echo Bike for CaloriesRest 30 seconds90 seconds of Strict Pull-upsRest 30 seconds90 seconds of Rowing for CaloriesRest 30 seconds90 seconds of Wall Balls (20/14 lb)Rest 30 seconds

"BURN"

A. Three rounds (9 minutes) of:40 Second Row @ 70%Rest 20 seconds40 Second Row @80%Rest 20 seconds40 Second Row @90%Rest 1 minute, then…B. Complete as many rounds and reps as possible in 8 minutes of:10 Calorie Bike Erg60-ft Walking Lunge6 BurpeesRest 2 minutes, then…B. Complete as many rounds and reps as possible in 8 minutes of:60-ft Bear Crawl8 Ring Rows10 Squat Jumps (touch Pull-up bar)

“ENDURANCE”

1500m Bike Erg @85-90% effort90 Seconds @easy spinx 6 rounds