Thursday 1.11.2018

"FITNESS" & "PERFORMANCE"

A. Three sets of:Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011(place front foot on a 4″ platform – a plate or stacked plates should work)Rest 60-secondsSupine Ring Rows x 10-12 reps @ 2111(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)Rest 60 secondsSide Planks x 30-45 seconds each sideRest 60 secondsB. Against a 4-minute running clock, climb as high as possible in the ladder of:3 Dumbbell Thrusters (45/30 each hand)3 Pull-ups (or Scale to Jumping Pull-ups)6 Dumbbell Thrusters6 Pull-ups9 Dumbbell Thrusters9 Pull-ups...and so on.Rest 4 minutes, and then repeat, starting again from the beginning.

"COMPETITION"

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

"ENDURANCE"

Row 800m @moderate pace (S/R between 28-32)Rest 80 secondsRow 200m @easy pace (S/R less than 26)Rest 20 secondsRow 600m @fast pace (S/R between 32-36)Rest 60 secondsRow 400m @moderate pace (S/R between 28-32)Rest 40 secondsRow 500m @fast pace (S/R between 32-36)Rest 5 minutesx 2 or 3 sets