Wednesday 11.13.2019

"FITNESS"

A. Three sets of:Strict Pull-Ups x 6-8 reps @ 3111(add load or use assistance as necessary in order to maintain tempo and rep scheme)Rest 45 secondsWall-Facing Handstand Hold x 30-40 secondsRest 45 secondsBand Pull Aparts x 12-15 reps @21X1Rest 45 secondsB. Complete as many rounds and reps as possible in 5 minutes of:150-ft Farmer's Carry10 BurpeesRest 5 minutes, then…C. Complete as many rounds and reps as possible in 5 minutes of:10 Toes to Bar or V-Ups10 Box Jumps or Step-Ups

"PERFORMANCE"

A. Four sets of:Weighted Pull-Ups x 3-4 reps @ 21X0Rest 90-120 secondsHandstand Walk x 30-50 feet(use a partner assist or a wall if you are still working on hand balancing)Rest 90-120 secondsB. Complete as many rounds and reps as possible in 5 minutes of:10 Power Cleans (135/95 lb)10 BurpeesRest 5 minutes, then…C. Complete as many rounds and reps as possible in 5 minutes of:10 Toes to Bar10 Box Jumps (step down -- 24/20")

“ENDURANCE”

(Courtesy @aerobiccapacity)Row Workout3x (400m at moderate pace, 200m at easy pace)Rest 2min3x (300m at fast pace, 200m at easy pace)Rest: 2min3x (200m at faster pace, 200m at easy pace)Rest 2min3x (100m at fastest pace, 200m at easy pace)Total: 5400m