Wednesday 7.12.2017

"FITNESS"

A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed four sets of each:Minute 1 – Back Squat x 4-6 reps @ 3011Minute 2 – Alternating Box Step-Ups with DBs/KBs x 12 repsMinute 3 – Bat Wings x 5 reps @ 1215(hold KBs/DBs in the top position for 5 full second each rep)Minute 4 – Hollow Rock or Hold x 30-40 secondsMinute 5 – RestB. For time:30 Kettlebell Swings15 Burpees24 Kettlebell Swings12 Burpees18 Kettlebell Swings9 Burpees*Compare your time to 4.10.2017

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM Back Squat.Suggested Loading Pattern:* Set 1 – 50% of possible 1-RM x 5 reps* Set 2 – 75% of possible 1-RM x 3 reps* Set 3 – 85% of possible 1-RM x 1 rep* Set 4 – 90-95% of possible 1-RM x 1 rep* Set 5 – Test 1-RM* Set 6 (optional) – Exceed Set 5 weight;Rest 2-3 minutes between setsB. Complete rounds of 15, 12 and 9 reps for time of:Hang Squat Cleans (135/95 lb.)Burpees Over the Barbell*Compare to 4.10.2017

"COMPETITION"

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

"ENDURANCE"

5 minute easy warm-up run+Run 200 meters @your best mile paceRun 200 meters @easy recovery pacex 10 rounds+5 minute easy cooldown run