Wednesday 2.1.2017

"FITNESS"

A. Four sets of:Romanian Deadlift x 8 reps @ 4011Rest 45 secondsSingle-Arm Dumbbell Row x 8 reps each @ 2111Rest 45 secondsSide Plank x 30 seconds each sideRest 45 secondsB. For time:25 Burpees50 Kettlebell Swings25 Burpees

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Power Clean + Split JerkBuild over the course of the 10 sets to something heavy.B. For time:30 Burpees Over the Barbell15 Ground to Overhead (155/105 lbs)30 Burpees Over the Barbell

"COMPETITION"

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

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes