Friday 4.14.2017

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – Single Leg KB Deadlift x 6 reps/legMinute 2 – Reverse Snow Angels x 12-15 reps (slow and controlled)Minute 3 – Tall Box Jumps x 3-5 reps (step down and reset between each rep; build in height over the sets as able)B. For time;1000 Meter Row75 Kettlebell Swings50 Wall BallsCompare to 12.15.2016 and 2.8.2016

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Power Clean x 1 rep*Set 1 – 60%*Set 2 – 65%*Set 3 – 70%*Set 4 – 75%*Set 5 – 80%*Set 6 – 85%*Sets 7-12 – 85+%*Build in load to today's heavy singleB. For time:1000 Meter Row75 Kettlebell Swings (24/16 kg)50 Wall Balls (20/14 lb)Compare to 12.15.2016 and 2.8.2016

"COMPETITION"

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

"ENDURANCE"

3 Minute Run or Row @ 75%Rest 30 seconds2 Minute Run or Row @ 85%Rest 30 seconds1 Minute Run or Row @ 95-100%Rest 3 minutesx3