Friday 2.3.2017

"FITNESS"

A. Four sets of:Overhead Walking Lunge x 10-12 steps*Rest 60 secondsRing Rows x 8-10 repsRest 60 seconds*If you cannot use a Barbell here, use a plate, or two DumbbellsB. Every 2 minutes, for 14 minutes (7 sets):3 Heavy Dumbbell Thrusters5 Lateral Jumps Over Paralette or Dumbbell7/4 Calorie Assault BikeTrack your times individually; your score for this workout is the average time it takes you to complete each set.(If jumping is not happening, bump up the calories to 9/6)C. (Time permitting) Every minute, on the minute, for 6 minutes:Minute 1 – Hollow Hold x 30-40 secondsMinute 2 – Reverse Snow Angels x 12-15 reps (slow and controlled)

"PERFORMANCE"

A. Five sets of:Overhead Squat x 2 repsRest 2 minutes between sets, and build to today's heavy doubleB. Every 2 minutes, for 14 minutes (7 sets):3 Power Snatches (135/95 lb -- must be TnG)5 Lateral Jumps Over Paralette7/4 Calorie Assault BikeTrack your times individually; your score for this workout is the average time it takes you to complete each set.(If jumping is not happening, bump up the calories to 9/6)C. (Time permitting) Every minute, on the minute, for 6 minutes:Minute 1 – Hollow Hold x 30-40 secondsMinute 2 – Reverse Snow Angels x 12-15 reps (slow and controlled)

"COMPETITION"

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

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes