Friday 1.26.2018

"FITNESS"

A. Four sets of:Front Squat x 5 repsRest 60-90 secondsChin-Over-Bar Hold x 20-30 secondsRest 60-90 secondsGoal is to build to today's 5-RM Front SquatB. Every minute, on the minute, for 18 minutes (6 sets of each):Minute 1 – 5 Thrusters (go heavy)Minute 2 – 8-10 Dumbbell Plank Rows (each arm)Minute 3 – 15 Box Jump-Overs

"PERFORMANCE"

A. Five or Six sets of:Front Squat x 2 repsRest 2-3 minutesBuild in load to today's heavy double.B. Every minute, on the minute, for 18 minutes (6 sets of each):Minute 1 – 5 Thrusters (go heavy)Minute 2 – 10-15 Chest-to-Bar Pull-upsMinute 3 – 15 Box Jump-Overs

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

5 Minute Ski Erg for Max CaloriesRest 5 minutes4 Minute Ski Erg for Max CaloriesRest 4 minutes3 Minute Ski Erg for Max CaloriesRest 3 minutes2 Minute Ski Erg for Max CaloriesRest 2 minutes1 Minute Ski Erg for Max Calories