Monday 12.7.2015

"FITNESS"

A. Four sets of:Deadlift x 6-8 reps @ 2011Rest 60 secondsDouble-Under Practice x 45-60 secondsRest 60 secondsStrict Pull-Ups x 6-8 reps @ 2110(add weight if this rep range is easy for you)Rest 60 secondsB. Complete as many rounds and reps as possible in 7 minutes of:7 Box Jumps (24/20")7 Kettlebell Swings (32/24 kg)7 Hand-Release Push-ups

"PERFORMANCE"

A. Five sets of:Power Clean x 2.2.2(rest 10 seconds between doubles)Rest 2-3 minutesB. Complete as many rounds and reps as possible in 7 minutes of:7 Box Jumps (24/20")7 Kettlebell Swings (32/24 kg)7 Hand-Release Push-ups

"COMPETITION"

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

"ENDURANCE"

Row 2000 Meters @ 80%Rest 3 minutesx2Row 1000 Meters @ 85%Rest 3 minutesx2Row 500 Meters @ 90%Rest 2 minutesx4