Friday 10.14.2016

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Push Press x 6 reps (add weight if you get all 6)Minute 2 – Renegade Rows x 6 reps(Push-Up, Row Left, Push-Up, Row Right)Minute 3 – Alternating Lateral Lunge x 12 reps (6 each leg)B. In teams of two, partners will alternate whole rounds to complete 5 rounds each of:6 Dumbbell Ground to Overhead6 Alternating Reverse Lunges (3 each leg)200 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Split Jerk*Set 1 – 3 reps @ 50-60%*Set 2 – 3 reps @ 60-70%*Set 3 – 2 reps @ 70-75%*Set 4 – 2 reps @ 75-80%*Set 5 – 1 rep @ 80-85%*Sets 6-8 – 1 rep @ 85-90%(focus on perfect footwork and mechanics)B. In teams of two, partners will alternate whole rounds to complete 5 rounds each of:3 Hang Power Cleans1 Shoulder to Overhead4 Alternating Reverse Lunges (2 each leg)1 Shoulder to Overhead200 Meter RunUse the heaviest load you can successfully complete without dropping the barbell.

"COMPETITION"

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

"ENDURANCE"

For time:750 Meter Ski3 Mile Assault Bike1.5 Mile Run