Monday 2.1.2016

"FITNESS"

A. Every 90 seconds, for 12 minutes (4 sets of each):Station 1: 6-10 Ring or Stationary Dips w/ pause in extensionStation 2: 40-60 second Nose-to-Wall Handstand HoldB. Every minute, on the minute, for 25 minutes (5 sets of each):Minute 1 – 15 Russian Kettlebell SwingsMinute 2 – 10 ThrustersMinute 3 – 4-6 Strict Pull-Ups(add weight if these are easy)Minute 4 – 200 Meter SprintMinute 5 – Rest

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (4 sets of each):Station 1: Muscle-Ups x Max Reps in 45 seconds(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)B. Every minute, on the minute, for 25 minutes (5 sets of each):Minute 1 – 15 Russian Kettlebell Swings (32/24 kg)Minute 2 – 10 Thrusters (115/75 lbs)Minute 3 – 12 Chest-to-Bar Pull-UpsMinute 4 – 200 Meter SprintMinute 5 – Rest

"COMPETITION"

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

"ENDURANCE"

4 sets:Row 400 Meters @90%Rest 60 secondsRow 200 Meters @95%Rest 60 secondsRow 400 Meters @100%Rest 4 minutes