Friday 1.8.2016

"FITNESS"

A. Every minute, for 15 minutes (5 sets):Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled)Minute 2 – Single-Leg Deadlift x 5 reps each legMinute 3 – L-Seated Dumbbell Press x 8 reps @ 2011B. For time:30 Calorie Row30 Burpees30 Kettlebell Swings30 Dumbbell Push Presses30 Goblet Reverse Lunges30 Dumbbell Plank Rows

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Hang Snatch + SnatchBuild over the course of the 8 sets to today's heavyB. For time:30 Calorie Row30 Burpees30 Power Snatches (95/65 lb)30 Push Presses (95/65)30 Front-Racked Reverse Lunges (95/65 lb)30 Pull-ups

"COMPETITION"

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

"ENDURANCE"

8-10 sets of:30 seconds of Assault Bike30 seconds of Jump Rope30 seconds of Assault Bike30 seconds of Ski Erg30 seconds of Assault Bike30 seconds of Plank HoldRest 60 seconds