Friday 2.2.2018

"FITNESS"

A. Four sets of:Push Press x 5-7 repsRest 45 secondsRussian Step Ups x 6-8 reps each legRest 45 secondsHeavy Sandbag Carry x 150ftRest 45 secondsB. In teams of three, with one person working at a time, complete as many rounds and reps as possible in 15 minutes of:5 Hang Power Cleans (Barbell or Dumbbells)100ft Shuttle Run (50ft down and back)10/7 Calorie Assault Bike

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Hang Clean + Clean + JerkBuild to today's heavy singleB. In teams of three, with one person working at a time, complete as many rounds and reps as possible in 15 minutes of:5 Hang Power Cleans (155/105 lb)100ft Shuttle Run (50ft down and back)10/7 Calorie Assault Bike

"COMPETITION"

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

"ENDURANCE"

500m Row @90% (hard pace)+Rest 3 minutes+30 Second Hard Row30 Second Moderate30 Second Easyx 5 roundsRest 3 minutesx 2+Rest 3 minutes+500m Row (goal is to match your first effort)