Wednesday 9.12.2018

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Hand-Over-Hand Sled Pull x 60-75ftStation 2 – Nose-to-Wall Handstand Hold x 30-40 secondsStation 3 – L-Sit or Tuck Sit x 30-40 seconds (accumulated)B. In teams of two, with one person working at a time, complete as many rounds and reps as possible in 18 minutes of:30/24 Calorie Row30 Box Jumps (step down -- 24/20")30/24 Calorie Assault BikePartners can switch between working and resting whenever they see fit, but must complete all of the Calories/Reps at a given exercise before moving on to the next.

"PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Rope Climb x 1-2 ascentsStation 2 – Handstand Walk x 30-50 feetStation 3 – L-Sit or Tuck Sit x 30-40 seconds (accumulated)B. In teams of two, with one person working at a time, complete as many rounds and reps as possible in 18 minutes of:30/24 Calorie Row30 Box Jumps (step down -- 24/20")30/24 Calorie Assault BikePartners can switch between working and resting whenever they see fit, but must complete all of the Calories/Reps at a given exercise before moving on to the next.

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike @70%*Every 2 minutes, get off and complete 10 GHD Hip Extensions+10 Minute Row @70%*Every 2 minutes, get off and complete 10 GHD Sit-ups+10 Minute Ski @70%*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups