Tuesday 1.24.2017

"FITNESS"

A. Four sets of:Back Squats x 6-8 reps @ 3011(goal is to increase from loads uses on 1.10.2017)Rest 45 secondsRing Rows x 10-12 reps @ 2111Rest 45 secondsDouble-Under Practice x 60 secondsRest 45 secondsB. In teams of two, complete four rounds each of:400/350 Meter Row30 ft Walking Lunge w/KB in Goblet Hold20 Hops Over the Kettlebell (laid on its side)30 ft Walking Lunge w/KB in Goblet HoldPartner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 400 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KB before starting their Walking Lunges.

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 3-4 reps @ as heavy as possibleRest 2 minutes between sets.B. In teams of two, complete four rounds each of:400/350 Meter Row30 ft Walking Lunge w/KB in Goblet Hold40 Double Unders30 ft Walking Lunge w/KB in Goblet HoldPartner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 400 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KB before starting their Walking Lunges.

"COMPETITION"

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

"ENDURANCE"

8-10 sets of:Row 30 seconds @90%Rest 30 secondsRest 4 minutes, then…8-10 sets of:Run 30 seconds @90%Rest 30 secondsRest 4 minutes, then…8-10 sets of:Assault Bike 30 seconds @90%Rest 30 seconds