Wednesday 2.22.2017

"FITNESS"

A. Four sets of:Push Press x 6-8 repsRest 45 secondsSupinated Grip Isometric Hold – Chin Over the Bar x 15-30 seconds(weighted so that 20-30 seconds is a challenge)Rest 45 secondsSingle Leg Glute Bridge x 6-8 reps/legRest 45 secondsB. In teams of three, alternate sets to complete as many rounds and reps as possible in 15 minutes of:3 Heavy Ball Slams6 Box Jump-Overs9 Push-ups

"PERFORMANCE"

A. Five sets of:Push Press x 5 repsRest 90 secondsSupinated Grip Strict Weighted Pull-ups x 3 repsRest 90 secondsB. In teams of three, alternate sets to complete as many rounds and reps as possible in 15 minutes of:3 Power Cleans*6 Box Jump-Overs9 Push-ups*Choose a weight that is heavy for you, but that you are able to complete in 10 seconds or less.

"COMPETITION"

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

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets