Tuesday 8.15.2017

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1: 10-15 Hollow Rocks + 6-8 Ring or Stationary DipsStation 2: 45-60 second Nose-to-Wall Handstand HoldStation 3: Alternating Pistol Progressions x 6-8 each legB. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – 12/8 Calorie Assault BikeMinute 2 – 4-6 Strict Pull-ups (add weight if these are easy)Minute 3 – 12 Alternating Front-Racked Reverse Lunges (can use Barbell, KB, or DBs here)Minute 4 – 30-Second Plank on Rings

"PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1: Muscle-Ups w/Pause in Catch and Pause in Extension x 3-6 reps(or Low Ring Muscle Up Progression x 4-6 reps)Station 2: Handstand Walk x 10 meters(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Station 3: Alternating Pistols x 12-16 reps(if you’re proficient, add weight with a kettlebell)B. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – 12/8 Calorie Assault BikeMinute 2 – 12 Chest-to-Bar Pull-upsMinute 3 – 12 Alternating Front-Racked Reverse Lunges (make these heavy; base it off prior weeks of this movement)Minute 4 – 30-Second Plank on Rings

"COMPETITION"

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

"ENDURANCE"

Run 400 Meters @moderate (10-12 seconds slower than your best mile split)Rest 1 minutex 4Rest 4 minutesx 3