Tuesday 2.13.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Roll to Candlestick x 10 repsStation 2 – Wall Climb x 1-3 repsStation 3 – Hollow Hold x 30-40 secondsStation 4 – Strict Supinated-Grip Pull-Ups x 5-7 reps (add weight if these are easy)B. Every 3 minutes, for 15 minutes (5 sets):12/9 Calorie Assault Bike12 Burpees*Record time to complete each set, then add them together for total working time.

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Rolling Pistol or Roll to Candlestick x 10 repsStation 2 – Strict Handstand Push-Ups x 6-12 reps or 5-second Eccentric Descent Handstand Push-Ups x 3-5 repsStation 3 – Hollow Hold x 30-40 secondsStation 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 repsB. Every 3 minutes, for 15 minutes (5 sets):12/9 Calorie Assault Bike12 Burpees to 6"*Record time to complete each set, then add them together for total working time.

"COMPETITION"

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

"ENDURANCE"

For times:45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run