Friday 12.1.2017

"FITNESS"

A. Three sets of:Back Squat x 8-10 reps*Rest 60 secondsSingle Arm Dumbbell or Kettlebell Row x 8-10 reps each side @2111Rest 60 secondsSide Plank x 30-45 seconds each sideRest 60 seconds*Goal is to use the same weights (or more than) you used on 11.21.2017, but for 2 extra reps each setB. Every minute, on the minute, for 6 minutes:6 Thrusters6 Burpees Over the BarbellIf you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

"PERFORMANCE"

A. Every two minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 45-55%*Set 2 – 5 reps @ 55-65%*Set 3 – 3 reps @ 65-75%*Set 4 – 2 reps @ 75-85%*Set 5 – 2 reps @ 80-90%Every three minutes, for 6 minutes (2 sets):Back Squat x 8-10 reps @ 75-80%**Goal is to increase by 3-5% from 11.21.2017B. Every minute, on the minute, for 6 minutes:6 Thrusters (115/75 lbs)6 Burpees Over the BarbellIf you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.*This workout was last completed on 5.10.2016

"COMPETITION"

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

"ENDURANCE"

90 Second Assault Bike @65%90 Second Assault Bike @75%90 Second Assault Bike @85%90 Second Easy Spinx 5 rounds