Friday 1.6.2017

"FITNESS"

A. Three sets of:Landmine Press x 6-8 reps/armRest 45 secondsSingle Leg DB RDL x 6-8 reps/leg (use 2 DBs here)Rest 45 secondsB. Complete as many rounds and reps as possible in 4 minutes of:4 Dumbbell Ground to Overhead4 Dumbbell Plank Rows (each arm)Rest 3 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:6 Dumbbell Front Squats6 BurpeesRest 3 minutes, then...D. Complete as many rounds and reps as possible in 4 minutes of:8 Dumbbell Shoulder to Overhead8 Box Jump Overs

"PERFORMANCE"

A. Take 10-12 minutes to work up to a decently heavy single Hang SnatchB. Complete as many rounds and reps as possible in 4 minutes of:4 Hang Power Snatches (115/75)4 Chest-to-Bar Pull-upsRest 3 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:6 Power Cleans (115/75)6 BurpeesRest 3 minutes, then...D. Complete as many rounds and reps as possible in 4 minutes of:8 Shoulder to Overhead (115/75)8 Box Jump Overs*This workout can be scaled up to 135/95 lb, and 2 Muscle Ups for the 4 CTBs, if you so choose. The goal should be to go unbroken for the entire time.

"COMPETITION"

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

"ENDURANCE"

Row 200 meters @80%Row 300 meters @90% (think best 2k pace here)Row 100 meters @ very easy effortx 8-10 rounds