Wednesday 5.31.2017

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets each) of:Station 1 – Supine Ring Rows x 10-12 reps @ 2111(get as horizontal as possible; break up the reps if needed to maintain tempo)Station 2 – Nose-to-Wall Handstand Hold x 40-60 secondsStation 3 – Alternating Pistols or Pistol Progressions x 6-8 reps each legB. In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:6 Burpee Box Jump Overs or Step-Overs9 Toes to Bar12 Alternating Reverse Lunges w/2 KBs or DBs in Front Rack

"PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets each) of:Station 1 – 4-8 Ring Muscle-Ups(or work on transitions on low rings)Station 2 – 50-75 Foot Handstand Walk(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)Station 3 – Alternating Pistols x 12-16 reps(add weight with a KB if these are easy for you)B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:6 Burpee Box Jump Overs (30/24")9 Toes to Bar12 Alternating Reverse Lunges w/2 KBs in Front Rack (24/16 kb each hand)

"COMPETITION"

30 sec. easy bike30 sec. moderate bike30 sec. difficult bike (but could maintain for 2 minutes)1:00 active walkx5 roundsrest 5 minutesx2