Friday 11.13.2015

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @3111Rest 45 secondsAlternating Reverse Lunges x 20 stepsRest 45 secondsDumbbell Bench Press x 10-12 repsRest 45 secondsB. Complete as many rounds and reps as possible in 12 minutes of:12 Kettlebell Swings9 Dumbbell Renegade Rows(push-up, row left, push-up, row right)6 Toes to Bar

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):3-Position Clean(high hang, mid-thigh, and then from the floor)B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean.Every time the barbell hits the floor, perform 5 Push-Ups(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

"COMPETITION"

We are moving over to a separate blog! Please bookmark the link belowYou can find today's workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Five sets of:2 Minute Assault Bike @ 85-90%Rest Walk 1 Minute2 Minute Ski Erg @ 85-90%Rest Walk 1 Minute