Friday 10.12.2018

"FITNESS"

A. Three sets of:Front Squat x 6-8 repsRest 45 secondsSingle Arm Overhead Carry x 75ft each armRest 45 secondsPlank Hold x 40-60 secondsRest 45 secondsB. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:Dumbbell Ground to OverheadRest 3 minutes, then...C. In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:Wall BallsD. Every two minutes, for 6 minutes (3 sets):Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

"PERFORMANCE"

A. Five sets of:Hang Clean x 3 repsRest 2 minutesBuild to today's heavy tripleB. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:135/95 lb Ground to OverheadRest 3 minutes, then...C. In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:Wall BallsD. Every two minutes, for 6 minutes (3 sets):Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

"COMPETITION"

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

"ENDURANCE"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Air Bike1 Minute Jump Rope1 Minute FLR on HandsRest 1 Minute