01/12/17

11
Jan

01/12/17

Thursday

Skill
Life & Fitness

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
Station 4 – 45-60 seconds of Handstand Walking oR 45-60 second Nose-to-Wall Handstand Hold

Metcon
Life & Fitness

Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters
Push-Ups x Max Reps
Rest 2 minutes between sets.

Accessory
Superset 1
Straight bar curls 3 x 6-8
Overhead tricep extensions 3 x 10
rest 1:30

Superset 2
Hammer curls 3 x 10
Diamond push ups 3 x 10
rest 1:30

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