Friday 11.25.2016

*Reminder: Today's classes are @ 7am, 9am,  and 4:30pm ; 8am & 3:30pm  are Open Gym

"FITNESS"

A. Every minute, on the minute, for 10 minutes:Minute 1 – Deadlift x 5 reps Minute 2 – Push-ups x 8-12 repsB. Every minute, on the minute, for 25 minutes (5 sets):Minute 1 – 8 Second Assault Bike SprintMinute 2 – 150 ft Heavy Sandbag CarryMinute 3 – 3-5 Tall Box JumpsMinute 4 – 4-6 Strict Pull-upsMinute 5 – 15-20 Second Side Plank Each Side

"PERFORMANCE"

A. Every minute, on the minute, for 10 minutes:Hang Power Clean + Power CleanBuild in load over the 10 sets to something heavy for todayB. Every minute, on the minute, for 25 minutes (5 sets):Minute 1 – 8 Second Assault Bike SprintMinute 2 – 150 ft Heavy Sandbag CarryMinute 3 – 3-5 Tall Box JumpsMinute 4 – 4-6 Bar Muscle Ups or Strict Chest-to-Bar Pull-upsMinute 5 – 20 Second Side Plank Each Side

"COMPETITION"

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

"ENDURANCE"

20 Seconds Assault Bike @85-90%40 Seconds Assault Bike @ easy spinx 30 minutes