Thursday 180614 at Patriot

RX/Performance

A.

Every 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Legless Rope Climb Skill Practice
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)


B.

Two sets for max reps:

3 Minutes of Rowing
2 Minutes of Kettlebell Swings (70/53)
3 Minutes of Rowing
2 Minutes of Ring Dips

Level II

A.

Every 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)


B.

Two sets for max reps:

3 Minutes of Rowing
2 Minutes of Kettlebell Swings (53/35)
3 Minutes of Rowing
2 Minutes of Stationary Dips

Level I/Fitness

A.

Every 90 seconds, for 18 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)


 
 
 
 
 
 
B.

Two sets for max reps:

3 Minutes of Rowing
2 Minutes of Kettlebell Swings
3 Minutes of Rowing
2 Minutes of Stationary Dips

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.
Bitnami