Friday 4.8.2016

"FITNESS"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 5 repsGoal is to increase loads uses last weekB. In teams of two, alternate as often as needed to complete as many reps as possible in 5 minutes of:Power Cleans**Choose a weight here that is challenging, but can be completed in sets of 3-5 when fresh; Beginners to the movement can work from the Hang position, or use Dumbbells, or both.Rest 3 minutesIn teams of two, alternate every 10 reps in order to complete as many reps as possible in 5 minutes of:Wall BallsC. Every two minutes, for 8 minutes (4 sets):Farmer's Carry x 200 feet

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2-3 repsGoal is to increase loads uses last weekB. In teams of two, alternate every as often as needed to complete as many reps as possible in 5 minutes of:Power Cleans (185/115 lb)Rest 3 minutesIn teams of two, alternate every 10 reps in order to complete as many reps as possible in 5 minutes of:Wall Balls*Looking for a challenge? Men try a 30-lb ball; Women try 20-lb.C. Every two minutes, for 8 minutes (4 sets):Farmer's Carry x 200 feet

“COMPETITION”

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

"ENDURANCE"

60 Second Run @ 80%Rest 30 seconds30 Second Run @ 90%Rest 30 seconds15 Second Run @ Max EffortRest 3 minutesx 5 rounds*Can also be performed on Rower, Ski Erg, or Assault Bike