Friday 4.15.2016

Our In-House Competition is tomorrow!  If you have not yet registered, please fill out the form here by this afternoon, so that we can put the heats together.  Those not competing are highly encouraged to come and spectate!

"FITNESS"

A. Every minute, on the minute, for 8 minutes (4 sets of each):Odd Minutes -- Half Turkish Get Up x 3 reps each sideEven Minutes -- Alternating Goblet Reverse Lunge x 12-16 repsRest two minutes, then...Every two minute, for 10 minutes (5 sets):Push Press x 5 repsB. For time:10 Thrusters200 Meter Run15 Thrusters300 Meter Run20 Thrusters400 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):1 Push Press + 2 JerksBuild in load over the 10 setsB. For time:10 Thrusters (95/65 lb)200 Meter Run15 Thrusters300 Meter Run20 Thrusters400 Meter Run

“COMPETITION”

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

"ENDURANCE"

400 Meters @ moderate200 Meters  @ easy200 Meters @ hardRest 2 minutesx5*Run, Row, or Ski