Friday 1.12.2018

"FITNESS"

A. Three sets of:Deadlift x 6-8 reps @2011Rest 45 secondsTempo Push-ups x 8-12 reps @1111Rest 45 secondsRussian Step Ups x 8-10 reps each legRest 45 secondsB. Complete as many rounds and reps as possible in 15 minutes of:10 Alternating Dumbbell Snatches100 Meter Run10 Burpees100 Meter Run

"PERFORMANCE"

A. Five sets of:Deadlift x 5 reps @70-75% of 1-RMRest 2 minutes between sets*If you don't know your 1-RM, use the first three sets to build to something challenging, then stay there for the last two sets.B. Complete as many rounds and reps as possible in 15 minutes of:10 Alternating Dumbbell Snatches (50/35 lb)100 Meter Run10 Burpees100 Meter Run

"COMPETITION"

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

"ENDURANCE"

Row 800m @moderate pace (S/R between 28-32)Rest 80 secondsRow 200m @easy pace (S/R less than 26)Rest 20 secondsRow 600m @fast pace (S/R between 32-36)Rest 60 secondsRow 400m @moderate pace (S/R between 28-32)Rest 40 secondsRow 500m @fast pace (S/R between 32-36)Rest 5 minutesx 2 or 3 sets