Wednesday 2.28.2018

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @ 3011Rest 60 secondsSingle-Leg Hip Bridge x 10-12 reps each side @ 2011Rest 60 secondsPlank From Elbows (or Plank on Rings) x 40-60 secondsRest 60 secondsB. In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:4 Box Jump Overs8 Goblet Squats12/10 Calorie Row

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Power Clean x 1 rep*Set 1 – 60%*Set 2 – 65%*Set 3 – 70%*Set 4 – 75%*Set 5 – 80%*Set 6 – 85%*Sets 7-12 – 85+%B. In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:4 Box Jump Overs8 Front Squats (155/105 lb) -- taken from the floor12/10 Calorie Row

"COMPETITION"

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

"ENDURANCE"

30/21 Calorie Assault BikeRest 2 minutesx 3+20/15 Calorie Assault BikeRest 90 secondsx 5+10/7 Calorie Assault BikeRest 45 secondsx 7