Wednesday 5.3.2017

*Reminder: All Kettlebell Kitchen orders for our first delivery date (Monday, May 8th) must be submitted by midnight on Wednesday.  Don't forget to use code "FullRange" at checkout for 20% off of your order!

"FITNESS"

A. Four sets of:Push Press x 6-8 repsRest 45 secondsBottom's Up KB Carry x 75ft/armRest 45 secondsBanded Good Mornings x 15-20 repsRest 45 secondsFor max calories:3 Minutes of Assault BikeRest until the running clock reaches 4:00, and then…For max reps:2 Minutes of Dumbbell ThrustersRest until the running clock reaches 8:00, and then…For max calories:3 Minutes of Concept 2 Rowing*Record three scores –calories/reps/calories.

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Halting Clean Deadlift + Power Clean + Hang Clean + JerkLoads per set (by %): 50, 60, 65, 70, 70-75, 75, 75-80, 80, 80-85, 80-85B. For max calories:3 Minutes of Assault BikeRest until the running clock reaches 4:00, and then…For max reps:2 Minutes of Ground to Overhead (155/105 lbs)Rest until the running clock reaches 8:00, and then…For max calories:3 Minutes of Rowing*Record three scores –calories/reps/calories.

"COMPETITION"

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

"ENDURANCE"

200 Meter Run w/Medball or Sandbag200 Meter Run @moderate pace (no object)50 Meter Sprint50 Meter Recovery Walkx 8 sets