Wednesday 2.14.2018

"FITNESS"

A. Three sets of:Front Squat or Goblet Squat x 6-8 reps @3011Rest 45 secondsHalf Turkish Get Up x 5-6 reps each sideRest 45 secondsToes to Bar or Hanging Knee Tucks x 8-12 repsRest 45 secondsB. Against a 10-minute running clock, complete the following:Row 1000 Metersimmediately followed by…As many rounds and reps as possible of:15 Box Jump-Overs or Step-Overs15 Sit-ups

"PERFORMANCE"

A. Four sets of:Front Squat x 6 repsRest 3 minutes between setsUse the same weights you used on Monday 2.5.2018, or slightly more if these were easy. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.B. Against a 10-minute running clock, complete the following:Row 1000 Metersimmediately followed by…As many rounds and reps as possible of:15 Box Jump Overs (24/20")10 Toes to Bar5 Hang Squat Cleans (135/95 lb)

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run