Monday 8.6.2018

"FITNESS"

A. Three sets of:Pause Back Squat x 4-6 reps @32X1 tempoRest 60 secondsStrict Pull-ups x 5-7 reps @2111Rest 60 secondsPlank from Elbows (or Plank on Rings) x 40-60 secondsRest 60 secondsB. Every minute, on the minute, for 16 minutes (8 sets of each):Odd Minutes: 8 Goblet Squats + 8 Kettlebell SwingsEven Minute: 30 seconds of Rowing for Calories*Score as total Calories rowed over the 8 intervals.

"PERFORMANCE"

A. Five sets of:Hang Clean x 3 repsRest 2-3 minutes between setsBuild in load to today's heavy tripleB. Every minute, on the minute, for 16 minutes (8 sets of each):Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-upsEven Minute: 30 seconds of Rowing for Calories*Score as total calories rowed over all 8 intervals

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)3 sets:200m at fast pace, 400m at easy pace,.150m at fast pace, 300m at easy pace,.100m at fast pace, 200m at easy pace,.50m at fast pace, 100m at easy pace,.Rest 3min.Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.