Tuesday 6.5.2018

"FITNESS"

A. Three sets, not for time, of:Supine Ring Rows x 10-12 reps @ 2111Nose-to-Wall Handstand Hold x 40-60 secondsL-Sit or Tuck Sit x 30-40 seconds (accumulated)B. Five sets for max calories/reps of:30 seconds of RowingRest 30 seconds30 seconds of Double-UndersRest 30 seconds30 seconds of Assault BikeRest 30 seconds

"PERFORMANCE"

A. Three sets, not for time, of:Chest-to-Bar Pull-ups x 6-12 reps (can be broken into smaller sets -- perfecting technique and timing is the goal here)Handstand Walk x 50-75 ft(use a partner assist or perform a hold against the wall if you’re still learning hand balancing)L-Sit x 30-40 seconds (accumulated)B. Five sets for max calories/reps of:30 seconds of RowingRest 30 seconds30 seconds of Double-UndersRest 30 seconds30 seconds of Assault BikeRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:4 sets: (30sec at fast pace, 30sec at easy pace).Rest 2min.4 sets: (60sec at fast pace, 60sec at easy pace).Rest 3min..4 sets: (90sec at fast pace, 90sec at easy pace).Rest 4min.4 sets: (60sec at fast pace, 60sec at easy pace).Rest 3min.4 sets: (30sec at fast pace, 30sec at easy pace)**this can be completed on a Rower, Air Runner, Assault Bike, or Bike Erg