Tuesday 7.25.2017

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Strict Pull-ups x 5-7 reps (add weight if these are easy)Minute 2 – Dumbbell Plank Rows x Max reps in 30 secondsMinute 3 – Sandbag Hold at Chest x 40-60 secondsMinute 4 – RestB. Complete as many rounds and reps as possible in 12 minutes of:10 Box Jump Overs15 Ketlebell Swings200 Meter Run

"PERFORMANCE"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Weighted Pull-up x 1-2 repsMinute 2 – Strict (unweighted) Pull-ups x Max Reps in 30 secondsMinute 3 – Sandbag Hold at Chest x 40-60 secondsMinute 4 – RestB. Complete as many rounds and reps as possible in 12 minutes of:10 Box Jump Overs (24/20")15 Ketlebell Swings (32/24 kg)200 Meter Run

"COMPETITION"

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

"ENDURANCE"

30 minute run @conversational pace*Minutes 0-5: Warm-up*Minutes 5-25: Perform a 10 second sprint at the top of each minute, until you've performed a total of 20 sprints*Minutes 25-30: Cooldown