Thursday 10.6.2016

"FITNESS"

A. Three sets of:Front Squat x 6-8 reps @30X1*Rest 60 secondsSingle Arm DB/KB Row x 10-12 reps/arm @2020Rest 60 secondsHollow Hold/Rock x 30-40 secondsRest 60 seconds*Goal is to increase loads from last weekB. Every 4 minutes, for 16 minutes (4 sets):8 Box Jumps16 Front Racked Walking Lunges (Barbell or 2 Kettlebells)18 Calorie Row*Record time to complete each set, and weight used for lunges. Use something heavy, but that can be completed unbroken. 

"PERFORMANCE"

A. Five sets of:Front Squat x 2-3 reps @30X1Rest 60 secondsSingle Arm Dumbbell Row x 6-8 reps/arm @2020Rest 60 secondsB. Every 4 minutes, for 16 minutes (4 sets):8 Box Jumps (30/24")16 Front Racked Walking Lunges (Barbell or 2 Kettlebells)18 Calorie Row*Record time to complete each set, and weight used for lunges. Use something heavy, but that can be completed unbroken. 

"COMPETITION"

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

"ENDURANCE"

1 Mile Assault Bike50ft KB Front Rack Carry (Left Arm)50ft KB Front Rack Carry (Right Arm)10 Supinated Ring Rows w/ pause at chest250 Meter Ski100 Meter Farmer's Walkx 45 Minutes