Friday 1.27.2017

"FITNESS"

A. Three sets of:Deadlift x 8 reps @2011Rest 60 secondsPlank from Elbows x 40-60 secondsRest 60 secondsAlternating KB Front Racked Reverse Lunges x 6-8 reps each legRest 60 secondsB. From 0:00-3:00, perform 3 rounds of:3 Pull-ups or Ring Rows6 Push-ups9 Air SquatsFrom 3:00-6:00, perform 3 rounds of:4 Pull-ups or Ring Rows8 Push-ups12 Air SquatsFrom 6:00-9:00, perform 3 rounds of:5 Pull-ups or Ring Rows10 Push-ups15 Air SquatsFrom 9:00-12:00, perform 3 rounds of:6 Pull-ups or Ring Rows12 Push-ups18 Air SquatsEtc.Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats. If you complete the 3 rounds in less than 3 minutes, rest until the next interval begins.

"PERFORMANCE"

A. Five sets of:Deadlift*Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Set 4 – 2 reps @ 75%*Set 5 – 2 reps @ 85%Rest 2-3 minutes between sets.B. From 0:00-3:00, perform 3 rounds of:3 Pull-ups6 Push-ups9 Air SquatsFrom 3:00-6:00, perform 3 rounds of:4 Pull-ups8 Push-ups12 Air SquatsFrom 6:00-9:00, perform 3 rounds of:5 Pull-ups10 Push-ups15 Air SquatsFrom 9:00-12:00, perform 3 rounds of:6 Pull-ups12 Push-ups18 Air SquatsEtc.Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats. If you complete the 3 rounds in less than 3 minutes, rest until the next interval begins.

"COMPETITION"

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

"ENDURANCE"

40 Minutes @ steady pace:400 Meter Row300 Meter Run20/15 Calorie Assault Bike50 Double Unders