Friday 3.31.2017

"FITNESS"

A. Three sets of:Back Squat x 6-8 reps @30X1Rest 60 secondsSingle Arm DB or KB Row x 8-12 reps @2111Rest 60 secondsHalf Turkish Get Ups x 4-5 reps/sideRest 60 secondsB. Complete as many rounds and reps as possible in 10 minutes of:1 Deadlift (with DBs or a Barbell)1 Hang Power Clean1 Front Squat1 Push Press*You must perform 5 Burpees any time the weight settles on the ground.*This workout was last completed on 2.24.2016

"PERFORMANCE"

A. Back Squat*Set 1 – 3 reps @ 60%*Set 2 – 3 reps @ 70%*Set 3 – 2 reps @ 80%*Set 4 – 1 rep @ 90%*Set 5 – 1 rep @ 90%Rest 2 minutes between sets, and complete 6-8 Single Arm Dumbbell or Kettlebell Rows (each arm) between each set.B. Complete as many rounds and reps as possible in 10 minutes of:1 Deadlift1 Hang Power Clean1 Front Squat1 Push Press*You must perform 5 Burpees any time the weight settles on the ground.RX Loading: Men=115 lbs, Women=75 lbs. Beginners can use Dumbbells here as well.This workout was last completed on 2.24.2016

"COMPETITION"

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

"ENDURANCE"

For 40 minutes:Run 200 Meters @ 90%Walk 100 Meters