Tuesday 5.2.2017

"FITNESS"

A. Every 6 minutes, for 30 minutes (5 sets):Run 400 Meters12 Goblet Squats12 Pull-ups or Ring Rows12 Box Jump-Overs or Step-OversNote times for each set, and add them for total working time (e.g., 3:28 + 3:32 + 3:30 + 3:34 + 3:36 = 17:40)B. (Accessory work): Accumulate 2 minutes in a Side Plank on each side (4 minutes total); If 1 minute is easy for you, hold a 10-25 lb plate on your side during the holds.

"PERFORMANCE"

A. Every 6 minutes, for 30 minutes (5 sets):Run 400 Meters12 Overhead Squats (115/75 lb)12 Chest-to-Bar Pull-Ups12 Box Jump-Overs (24″/20″)Note times for each set, and add them for total working time (e.g., 3:28 + 3:32 + 3:30 + 3:34 + 3:36 = 17:40)B. (Accessory work): Accumulate 2 minutes in a Side Plank on each side (4 minutes total); If 1 minute is easy for you, hold a 10-25 lb plate on your side during the holds.

"COMPETITION"

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

"ENDURANCE"

All at your 2k PR pace:Row 250mRest 90 secondsRow 500mRest 3 minutesRow 750mRest 4:30Row 1000mRest 6 minutesRow 750MRest 4:30Row 500mRest 3 minutesRow 250m