Friday 12.8.2017

"FITNESS"

A. Three sets of:Single Arm Dumbbell Row x 8-10 reps each arm @2111Rest 45 secondsAlternating Lateral Lunges x 8-10 reps each side @2011Rest 45 secondsHalf-Kneeling Landmine Press x 8-10 rep each side @2011Rest 45 secondsPlank From Elbows x 40-60 secondsRest 45 secondsB. In teams of two, with partners alternating tasks, complete as many rounds and reps as possible in 12 minutes of:8 Hand-Release Push-ups12 Alternating Dummbell Snatches50-ft Walking Lunge w/DB in Goblet Hold (25 feet down and back)

"PERFORMANCE"

A. Take 15-20 minutes to build to today's heavy single Jerk*You can choose between Split Jerk or Push/Power Jerk; whichever allows you to move the most weight for 1 rep.B. In teams of two, with partners alternating tasks, complete as many rounds and reps as possible in 12 minutes of:8 Ring Dips12 Alternating Dummbell Snatches50-ft Walking Lunge w/DB in Goblet Hold (25 feet down and back)

"COMPETITION"

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

"ENDURANCE"

Every 3 minutes, for 30 minutes (10 sets):12/9 Cal Bike15/12 Cal Row@85-90% effort throughout; should take between 90 seconds and 2 minutes each time.