Tuesday 8.7.2018

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Muscle-Ups x 3-8 reps(or Low-Ring Muscle-up Transitions x 3-8 reps, or Ring Dips x 6-8 reps @ 2111)Handstand Walk x 30-50 feet(or Nose-to-Wall Shoulder Taps x 16-20 or Handstand Hold x 40-60 seconds)Side Plank Hold x 30-40 seconds each sideB. In teams of two, with one partner working at a time, complete 80, 60, 40, and 20 rep rounds for time of:Dumbbell Push PressAnchored Sit-upsDouble Unders (x2 -- so 160, 120, 80, and 40 reps/round)Divide the reps between partners however you see fit.

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)3 sets:200m at fast pace, 400m at easy pace,.150m at fast pace, 300m at easy pace,.100m at fast pace, 200m at easy pace,.50m at fast pace, 100m at easy pace,.Rest 3min.Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.