Friday 12.30.2016

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Push Press x 7 reps (add weight if you get all 7)Minute 2 – Single Arm Farmer's Carry x 75 ft each armMinute 3 – Alternating Lateral Lunges x 5 reps each leg (hold a Kettlebell in a goblet position if able)B. Three rounds for time of:Row 300 Meters20 Kettlebell Swings10 Goblet SquatsUse the same kettlebell for both movements.

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Push Press x 2 repsBuild to today’s heavy double.B. Three rounds for time of:15 Deadlifts (155/105 lbs)12 Hang Power Cleans (155/105 lbs)9 Front Squats (155/105 lbs)6 Shoulder to Overhead (155/105 lbs)

"COMPETITION"

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

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:100 Double Unders (or 200 Singles)500 Meter Ski1,000 Meter Row3 Mile Air Bike