Thursday 1.31.2019

"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 Practice x 45-60 seconds– use a partner to assist if necessary(OR 30-40 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)Hollow Hold or Rock x 30-40 secondsRotate through stations at 90 second to 2-minute intervals, leaving adequate rest between movements, but taking no longer than 18 minutes to finish your 3 sets.B. Every 4 minutes, for 16 minutes (4 sets):15 Wall Balls (20/14 lb)15 Burpees15/10 Calorie Assault BikeNote times for each set, and add them for total working time (e.g., 2:28 + 2:32 + 2:30 + 2:34 = 10:04).Scale the reps/cals appropriately; You should have at least 60 seconds of rest before heading into your next set.

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1