Friday 1.29.2016

"FITNESS"

A. Three sets of:Overhead Squat x 6-8reps @ 3011Rest 60 secondsSingle Leg Kettlebell Deadlift x 6-8 reps each leg @ 3011Rest 60 secondsDumbbell Renegade Rows x 5 reps(Push-up, Row Left, Push-up, Row Right = 1 rep)Rest 60 secondsB. Complete 30, 20, and 10 rep rounds for time of:Alternating Dumbbell SnatchesBox Jump Overs (or Step-Overs)

"PERFORMANCE"

A. Five sets of:Overhead Squat x 3 repsRest 2-3 minutes between setsBuild in load to today's 3-RMB. For time:5 Power Snatches (155/105 lbs)10 Box Jump-Overs (24″/20″)10 Power Snatches (135/95 lbs)20 Box Jump-Overs (24″/20″)15 Power Snatches (115/75 lbs)30 Box Jump-Overs (24″/20″)Athletes may only use one barbell, and must switch out their own weights.

"COMPETITION"

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

"ENDURANCE"

Complete 50, 40, 30, 20, and 10 rep rounds for time of:Cals on Assault BikeCals on RowerHollow Rocks