Tuesday 4.17.2018

"FITNESS"

A. Three sets, not for time, of:Supine Ring Rows x 10-12 reps @2111Handstand Walk x 30-50 ft(or Nose to Wall Handstand Hold x 40-60 seconds)Pistols or Pistol Progressions x 6-8 reps each legB. Against a 3-minute running clock, complete:Row 500 MetersStrict Handstand Push-Ups (or L-Seated Dumbbell Press) x Max RepsRest 3 minutes between sets, and complete a total of four sets.

"PERFORMANCE"

A. Three sets, not for time, of:Ring Muscle Ups x 4-8 reps(or Low Ring Muscle Up Progression x 3-5 reps)Handstand Walk x 30-50 ft(or Nose to Wall Handstand Hold x 40-60 seconds)Alternating Pistols x 12-16 repsB. Against a 3-minute running clock, complete:Row 500 MetersStrict Handstand Push-Ups (or L-Seated Dumbbell Press) x Max RepsRest 3 minutes between sets, and complete a total of four sets.

"COMPETITION"

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

"ENDURANCE"

(Courtesy of Chris Hinshaw of Aerobic Capacity)2 rounds: (warm-up set, main set) w/no rest b/t sets and 3 min of rest b/t roundsWarm-up Set:2 min at easy paceMain Set:2 min at moderate2 min at easy30 second rest----90 sec at fast pace2 min at easy pace30 second rest----60 sec at faster pace2 min at easy pace30 second rest---30 sec at fastest pace2 min easy30 second restWorkout details:Your focus in this workout is the easy apced intervals. Record your distance in your warm-up set. Your goal is to hit the same number in all 5 of your easy pace intervals WITHOUT looking at the monitor.Re-test your "warmup" pace at the beginning of the second round -- this will be your target for the intervals in round 2.