Thursday 2.15.2018
"FITNESS"
A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Strict Shoulder Press x 3-4 reps @ 2111 (work as heavy as possible here)Station 2 – Supine Ring Rows x 10-12 reps @2111Station 3 – Farmer’s Carry x 200 FeetB. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:3 Dumbbell Manmakers12 Ball Slams100 Meter RunPartner A starts with 3 Dumbbell Manmakers, Partner B then performs 12 Ball Slams, Partner A then Runs 100m, Partner B does 3 DB manmakers, Partner A does 12 ball slams, then Partner B runs 100m...and so on.
"PERFORMANCE"
A. Every two minutes, for 8 minutes (4 sets) of:Strict Shoulder Press x 3-4 repsImmediately into...Every two minutes, for 8 minutes (4 sets) of:Push Press x 3-4 repsGo as heavy as possible!B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:3 Dumbbell Manmakers12 Ball Slams100 Meter RunPartner A starts with 3 Dumbbell Manmakers, Partner B then performs 12 Ball Slams, Partner A then Runs 100m, Partner B does 3 DB manmakers, Partner A does 12 ball slams, then Partner B runs 100m...and so on.
"COMPETITION"
You can find today’s workout here: https://frcompetition.wordpress.com/
"ENDURANCE"
45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run