Friday 1.15.2016

"FITNESS"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 10 reps*Set 2 – 10 reps*Set 3 – 8 reps*Set 4 – 8 reps*Set 5 – 6 reps*Set 6 – 6 repsAdd weight every set. Goal is to increase the weight from last week's setsB. Every 3 minutes, for 15 minutes (5 sets) for times:8 Front Squats or Goblet Squats12 Pull-ups or Ring Rows42 Double Unders*Don't have Double Unders yet? Substitute is 30-40 lateral hops over the Barbell or Kettlebell

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%followed by…One set of:Back Squat x Max Unbroken Reps @ 83%(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)B. Every 3 minutes, for 15 minutes (5 sets) for times:8 Front Squats (175/115 lb)12 Pull-ups42 Double Unders

"COMPETITION"

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

"ENDURANCE"

Assault Bike 3 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 3 minutes Z1