Friday 1.22.2016

"FITNESS"

A. Every minute, on the minute, for 20 minutes:Minute 1 – Russian Kettlebell Swings x 15 repsMinute 2 – Side Plank Left Side x 30 secondsMinute 3 – Goblet Squat @3311 x 5 repsMinute 4 – Side Plank Right Side x 30 secondsMinute 4 – Wall Climbs x 1-2 repsB. Against a 3-minute running clock, complete:Row 500 MetersDumbbell Manmakers x Max RepsRest 3 minutes between sets, and complete a total of three sets

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets) of:Clean & Jerk x 1.1(rest 10 seconds between singles)Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+B. Against a 3-minute running clock, complete:Row 500 MetersGround to Overhead (135/95) x Max RepsRest 3 minutes between sets, and complete a total of three sets

"COMPETITION"

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

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:100 Double Unders (or 200 Singles)500 Meter Ski1,000 Meter Row3 Mile Air Bike