Wednesday 5.24.2017

"FITNESS"

A. Three sets of:Back Squat x 6-8 reps @ 30X1(look to improve from last week's sets)Rest 45 secondsSingle-Arm Dumbbell Row x 8-10 reps @ 2020Rest 45 secondsLateral Lunges x 12-6 repsRest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. In teams of three, relay to complete as many rounds and reps as possible in 12 minutes of:3 Dumbbell Ground to Overhead4 Burpees5 Calorie Assault Bike*Your entire set should not take more than 45 seconds. If it does, lower the weight, or perform less Burpees, or both.

"PERFORMANCE"

A. Five sets of:Back Squat x 3-5 reps @ 30X1*Rest 60 secondsSingle-Arm Dumbbell Row x 6-8 reps @ 2020Rest 60 seconds*Aim for your working sets to be between 65-75% of your 1-RM Back SquatB. In teams of three, relay to complete as many rounds and reps as possible in 12 minutes of:3 Power Cleans*4 Burpees7/5 Calorie Assault Bike*Work as heavy here as you can, while keeping the reps either touch-n-go, or completed as fast singles (meaning very little rest between reps). Recommended weights are 155-185 for Men and 105-135 for Women. Your entire set should not take longer than 45 seconds.

"COMPETITION"

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

"ENDURANCE"

40 minute Assault Bike @70-75%*Every 5 minutes, get off and complete a 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)