Thursday 2.16.2017

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Bench Press x 5 reps*(Goal is to establish today's 5-RM)Minute 2 – Single Leg KB Deadlift x 5 reps each legMinute 3 – Heavy Sandbag or Medball Hold at Chest x 30-45 secondsMinute 4 – Banded Face Pulls x 8-10 repsB. Tabata Kettlebell SwingsRest 1 minute, then...Tabata Sit-upsRest 1 minute, then...Tabata Shuttle Runs (30ft = 1 rep)*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement. Your score for each station is the LOWEST number of reps achieved in any of the 20-second rounds.

"COMPETITION"

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

"ENDURANCE"

1 Minute Assault Bike @40-50 RPM1 Minute Assault Bike @50-60 RPM1 Minute Assault Bike @60-70 RPMx 10 sets (30 minutes)*Goal is consistent output in each interval; pick a number and stay there for the whole minute.