Tuesday 1.9.2018

"FITNESS"

A. Four sets of:Dumbbell or Barbell Push Press x 5-7 reps(look to increase loads from last week)Rest 45 secondsSingle Arm Farmer's Carry x 100ft each armRest 45 secondsB. Complete as many rounds and reps as possible in 12 minutes of:15 Push-ups12 Toes to Bar or Hanging Knee Raises9/6 Calorie Assault BikeC. (Accessory Work) Three sets of:Banded Face Pulls x 12-15 repsRest 45 secondsHollow Hold/Rock x 30-40 secondsRest 45 seconds

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Push Press x 3 reps @90-95% of last week's 5-RM @10X2 tempo*Hold the bar for 2 seconds overhead at the top of each repB. Complete as many rounds and reps as possible in 12 minutes of:6 Strict Handstand Push-Ups9 Ring Dips12 Toes to Bar30 Double UndersC. (Accessory Work) Three sets of:Banded Face Pulls x 12-15 repsRest 45 secondsHollow Hold/Rock x 30-40 secondsRest 45 seconds

"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