Thursday 180510 at Patriot

RX/Performance

A.

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
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 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
 
 

B.

Two sets for times of:
30/25 Calories of Row
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Level II

A.

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 2-4 Ring Muscle-Ups or Muscle Up Practice
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 – L-Sit on Box x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.

Two sets for times of:
30/25 Calories of Row
20 Burpee Box Jump-Overs (24″/20″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Level I/Fitness

A.

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
 
 
 
 

B.

Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)
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