Monday 11.23.2015

"FITNESS"

A. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – Deadlift x 6-8 reps @ 20X1Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1Minute 3 – Russian Step-Ups x 10 reps on Left LegMinute 4 – Russian Step-Ups x 10 reps on Right LegMinute 5 – Flutter Kicks x 30 secondsB. Three rounds for time of:Row 300 Meters or 20 Calories Assault Bike20 Kettlebell Swings10 Goblet SquatsUse the same kettlebell for both movements.

"PERFORMANCE"

A. Five sets of:Hang Clean x 1.1.1.1 (rest 10 seconds between singles)Rest 30 secondsStrict Handstand Push-Ups x max repsRest 2-3 minutesNote weight used and reps achieved.B. Three rounds for time of:15 Deadlifts (155/105 lbs)12 Hang Power Cleans (155/105 lbs)9 Front Squats (155/105 lbs)6 Jerks (155/105 lbs)*Compare to 7.13.2015

"COMPETITION"

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

"ENDURANCE"

Five sets of:2 minute Air Bike @ 70%Rest 60 seconds90 second Air Bike  @ 80%Rest 60 seconds1 minute Air Bke @ 90%Rest 60 seconds