Monday 1.22.2018

"FITNESS"

A. Every 3 minutes, for 18 minutes (6 sets):Deadlift x 4-6 reps @2011Rest 20 seconds, then...Push-ups x Max Reps in 30 secondsBuild in load on each set of the Deadlift, as long as you are getting all 6 reps with perfect posture and positioning.B. Against a 60-second running clock, complete:150ft Sandbag Carry (150/100 lb) -- 75 ft down and backRow for Max Meters in Remaining TimeRest 2 minutes between sets, and complete a total of 5 sets.

"PERFORMANCE"

A. Deadlift*Set 1 – 50% x 8 reps*Set 2 – 60% x 6 reps*Set 3 – 70% x 4 reps*Set 4 – 80% x 3 reps*Set 5 – 80% x 3 reps*Set 6 – 80% x 3 repsRest 3 minutes between sets, and use this time to work on Ring Dips or Muscle-Ups.B. Against a 60-second running clock, complete:150ft Sandbag Carry (150/100 lb) -- 75 ft down and backRow for Max Meters in Remaining TimeRest 2 minutes between sets, and complete a total of 5 sets.

"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