Wednesday 2.24.2016

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Russian Kettlebell Swings x 12-15 reps (go heavy here!)Minute 2 – L-Seated Dumbbell Press x 8 reps(add weight if you make all 8 reps)Minute 3 – Hollow Rocks x 20-30 secondsB. Complete as many rounds and reps as possible in 10 minutes of:1 Deadlift1 Hang Power Clean1 Front Squat1 Push Press*You must perform 5 Burpees any time the weight settles on the ground.*This can be performed with Dumbbells or Kettlebells as well, for those with difficulty in the front-racked barbell position

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Overhead Squat x 2 repsBuild in load over the 8 sets to today's 2-RMB. Complete as many rounds and reps as possible in 10 minutes of:1 Deadlift1 Hang Power Clean1 Front Squat1 Push Press*You must perform 5 Burpees any time the weight settles on the ground.*Suggested Loading: Men=115 lbs, Women=75 lbs.C. (Optional) Three sets of:Reverse Snow Angels x 12-15 repsRest 30 secondsHollow Hold/Rock x 30-40 secondsRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Three sets of:Row 750 meters @80% effortRest 90 secondsRow 250 meters @90% effortRest 90 secondsRow 750 meters @85%Rest 90 secondsRow 250 meters @max effortRest 4 minutes*Your second 750m of each set must be faster than your first, and your pace for your first 250m must be faster than either of your 750m's.