Friday 8.3.2018

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets) of:Front Squat x 6 reps*Sets 1-2 – 65-70%*Sets 3-4 – 70-75%*Set 5 – 75% or moreIf you don't know you're 1-RM, you can base these off of feel, or try to build from approximately 80-90% of your 5-RM (if you know that)B. In teams of three, with partners alternating whole rounds, complete as many rounds as possible in 9 minutes of:5 Ball Slams150 ft Shuttle Sprint (25 ft out and back, 50ft out and back)C. Two sets of:60 Second Plank from ElbowsRest 15 seconds30 Second Left Side Plank HoldRest 15 seconds30 Second Right Side Plank HoldRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)3 sets on the Assault Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets