Friday 2.17.2017

"FITNESS" & "PERFORMANCE"

A. Four sets of:Alternating Back-Racked Reverse Lunges x 5-6 reps each legRest 30 secondsRope Climbs x 2 ascents (or variations x 2-4 reps)Rest 30 secondsDouble Unders x Max Reps in 45 secondsRest 2-3 minutesB. Every 3 minutes, for 15 minutes (5 sets):5 Burpee Dumbbell Ground to Overhead* (50/35 lb)12/9 Calorie Assault Bike Sprint*Each rep begins with a Dumbbell Burpee (chest touches the floor), then a Power Clean into a Push Press/Jerk with the Dumbbells*Record times to complete each set, then post your average time as your score.

"COMPETITION"

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

"ENDURANCE"

1 Minute Assault Bike @40-50 RPM1 Minute Assault Bike @50-60 RPM1 Minute Assault Bike @60-70 RPMx 10 sets (30 minutes)*Goal is consistent output in each interval; pick a number and stay there for the whole minute.