Tuesday 2.14.2017

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Strict Shoulder Press x 2-3 repsSuggested loading per set (by %): 50, 60, 70, 80, 85+, 85+, 85+, 85+B. For max calories:3 Minutes of Assault BikeRest 4 minutes until the running clock reaches 7:00, and then…C. Complete as many rounds and reps as possible in 8 minutes of:5 Strict Pull-Ups*10 Push-Ups*Use as little assistance as possible here (or none), even if the Pull-ups are done as singles. Switch grip as necessary over the workout to continue accumulating rounds and reps.  Take short breaks in the sets, and try to just keep grinding!

"COMPETITION"

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

"ENDURANCE"

Every minute, on the minute, for 20 minutes:Odd Minutes: 100 Meter Ski @90%Even Minutes: 100 Meter Row @90%