Monday 10.24.2016

"FITNESS" 

A. Three sets of (12-15 minutes):Turkish Get Ups x 2 reps/armL-Sit or Tuck Sit x 30-40 seconds (accumulated)Double Under Practice x 60 secondsB. Against a 2-minute running clock:10 Dumbbell Ground to Overhead100 Meter RunBurpees x Max RepsRest 2 minutes between sets, and complete a total of 5 sets for max reps of Burpees.

"PERFORMANCE"

A. Three sets of (12-15 minutes):Turkish Get Ups x 2 reps/arm (build to your heaviest 2-rep possible)L-Sit or Tuck Sit x 30-40 seconds (accumulated)Double Under Practice x 60 secondsB. Against a 2-minute running clock:3 Hang Power Cleans (135/95 lbs)6 Shoulder to Overhead9 Front SquatsBurpees x Max RepsRest 2 minutes between sets, and complete a total of 5 sets for max reps of Burpees.

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady pace:500 Meter Ski100 Meter Farmer’s Walk  @moderate750 Meter Row45 Second Weighted Plank