Tuesday 2.5.2019
"FITNESS"
A. Every 10 minutes, for 30 minutes (3 sets) for times:500/400 Meter Row20 Push-ups20/15 Calories of Assault Bike15 V-Ups400 Meter RunPlease note times for each of your three sets, with a goal of having the lowest possible total working time. Modify the distances and/or reps to ensure that get at least 2 minutes of rest after each set.B. Two sets of:40 Seconds of Band Pull-ApartsRest 20 seconds40 Seconds of Side Plank Left SideRest 20 seconds40 Seconds of a Supinated Hang from Pull-up BarRest 20 seconds40 Seconds of Side Plank Right SideRest 20 seconds
"PERFORMANCE"
A. Every 10 minutes, for 30 minutes (3 sets) for times:500/400 Meter Row12/9 Strict Handstand Push-Ups20/15 Calories of Assault Bike20 Toes to Bar400 Meter RunPlease note times for each of your three sets, with a goal of having the lowest possible total working time. Modify the distances and/or reps to ensure that get at least 2 minutes of rest after each set.B. Two sets of:40 Seconds of Band Pull-ApartsRest 20 seconds40 Seconds of Side Plank Left SideRest 20 seconds40 Seconds of a Supinated Hang from Pull-up BarRest 20 seconds40 Seconds of Side Plank Right SideRest 20 seconds
"COMPETITION"
A. Three sets, each for time, of:7/5 Ring Muscle-Ups30 Double-Unders15 Chest-to-Bar Pull-ups30 Double Unders20 Alternating PistolsRest 2 minutesB. Every 10 minutes, for 30 minutes (3 sets) for times:500/400 Meter Row12/9 Strict Handstand Push-Ups20/15 Calories of Assault Bike20 Toes to Bar400 Meter RunPlease note times for each of your three sets, with a goal of having the lowest possible total working time. Modify the distances and/or reps to ensure that get at least 2 minutes of rest after each set.C. Two sets of:40 Seconds of Band Pull-ApartsRest 20 seconds40 Seconds of Side Plank Left SideRest 20 seconds40 Seconds of a Supinated Hang from Pull-up BarRest 20 seconds40 Seconds of Side Plank Right SideRest 20 seconds
"ENDURANCE"
Eight sets of:Row 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Run 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Assault Bike 30 seconds @90%Rest 30 seconds