Wednesday 8.2.2017

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets):Minute 1 – Left Leg Russian Step Ups x 10 repsMinute 2 – Push-ups or Ring Push-ups x 10-15 repsMinute 3 – Left Leg Russian Step Ups x 10 repsMinute 4 – Hollow Hold x 30-40 secondsB. Every 3 minutes, for 9 minutes (3 sets):Pause Front Squats x 5 reps @ 31X1*Look to increase weights used from Monday 7.24.2017C. Complete as many rounds and reps as possible in 6 minutes of:3 Kettlebell Swings3 Box Jump Overs or Step-Overs6 Kettlebell Swings6 Box Jump Overs9 Kettlebell Swings9 Box Jump Overs...and so on, adding 3 reps each round*Score as last round completed, plus reps into the next round (ie. finishing the round of 15, then completing 18 Kettlebell Swings into the round of 18 would be 15+18 as your score.

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Hang Clean + CleanSuggested loads per set (by %): 60, 65, 70, 75, 80, 80, 85, 85B. Every 3 minutes, for 9 minutes (3 sets):Pause Front Squats x 5 reps @ 31X1*Look to increase weights used from Monday 7.24.2017C. Complete as many rounds and reps as possible in 6 minutes of:3 Kettlebell Swings (32/24 kg)3 Box Jump Overs (24/20")6 Kettlebell Swings6 Box Jump Overs9 Kettlebell Swings9 Box Jump Overs...and so on, adding 3 reps each round*Score as last round completed, plus reps into the next round (ie. finishing the round of 15, then completing 18 Kettlebell Swings into the round of 18 would be 15+18 as your score.

"COMPETITION"

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

"ENDURANCE"

Run 500 Meters @fast paceRun 500 Meters @easy paceRun 400 Meters @fast paceRun 400 Meters @easy paceRun 300 Meters @fast paceRun 300 Meters @easy paceRun 200 Meters @fast paceRun 200 Meters @easy paceRun 100 Meters @fast paceRun 100 Meters @easy paceRest walk 5 minutesx 2 sets