Monday 1.8.2018

"FITNESS"

A. Three sets of:Front Squat x 8-10 reps @ 20X1Rest 60 secondsStrict or Box-Assisted Pull-ups x 5-7 reps @2111Rest 60 secondsPlank from Elbows x 45-60 secondsRest 60 secondsB. For time:30 Kettlebell Swings15 Burpees24 Kettlebell Swings12 Burpees18 Kettlebell Swings9 Burpees*This workout was last completed on 7.12.2017

"PERFORMANCE"

A. Four sets of:Front Squat x 3-5 reps @20X1Rest 20 secondsKipping Chest-to-Bar Pull-ups x 8-12 reps as quickly as possibleRest 3-4 minutesB. Complete rounds of 15, 12 and 9 reps for time of:Hang Squat Cleans (135/95 lb.)Burpees Over the BarbellThis workout was last completed on 7.12.2017

"COMPETITION"

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

"ENDURANCE"

Row 800m @moderate pace (S/R between 28-32)Rest 80 secondsRow 200m @easy pace (S/R less than 26)Rest 20 secondsRow 600m @fast pace (S/R between 32-36)Rest 60 secondsRow 400m @moderate pace (S/R between 28-32)Rest 40 secondsRow 500m @fast pace (S/R between 32-36)Rest 5 minutesx 2 or 3 sets