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FITNESS
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Supine Ring Row x 10 reps @ 2111
Minutes 3-4, 9-10 & 15-16: Nose-to-Wall Handstand Hold x 45-60 seconds
Minutes 5-6, 11-12 & 17-18: Hollow Rocks or Holds x 45-60 seconds
B. Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
20 Jumping Lunges
20 Push-Ups
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Strict Toes to Bar x 5-8 reps @ 3111
B. Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
A. Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.
followed by…
Two sets of:
4-Stop Halting Clean Deadlift x 1 rep @ 90-95%
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and the high hang)
Rest as needed
B. For max reps:
90 seconds of Strict Handstand Push-Ups to a 6″/4″ Deficit
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups to a 4″/2″ Deficit
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
C. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
D. Complete rounds of 30, 20 and 10 reps of:
75/55 lb Thruster
Calories of Rowing on Concept 2 Erg