Monday 2.5.2018

"FITNESS"

A. Three sets of:Front Squat or Goblet Squat x 8-10 reps @ 3011Rest 45 secondsStrict Pull-Ups x 5-7 reps @ 2111Rest 45 secondsKettlebell Windmills x 5 reps each sideRest 45 secondsB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:3 Dumbbell Renegade Rows(push-up, row left, push-up, row right = 1 rep)12 Alternating Reverse Lunges with DBs in Farmer’s Carry

"PERFORMANCE"

A. Three sets of:Front Squat x 6 repsRest 2-3 minutes between setsSelect a weight that will make your final 2 reps of each set extremely difficult.B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:1 Power Clean (155/105 lbs)2 Front Squats (155/105 lbs)4 Front-Racked Reverse Lunges (155/105 lbs)8 Chest-to-Bar Pull-Ups

"COMPETITION"

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

"ENDURANCE"

For times:Row 1000 MetersRest 5 minutesRow 800 MetersRest 4 minutesRow 600 MetersRest 3 minutesRow 400 MetersRest 2 minutesRow 200 MetersRest 1 minuteRow 1000 Meters*Goal is to increase your pace as the distances get smaller