Friday 4.28.2017

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Turkish Get Ups x 2-3 reps left armMinute 2 – KB Waiter's Squats x 6/sideMinute 3 – Turkish Get Ups x 2-3 reps right armMinute 4 – Plank from Elbows x 40-60 secondsB. Every 2 minutes, for 8 minutes (4 sets):6 Dumbbell Ground to Overhead9 BurpeesPerform each set as quickly as possible; Note times for each set.Rest 2 minutes, then...C. Every 2 minutes, for 8 minutes (4 sets):15 Air Squats200 Meter RunPerform each set as quickly as possible; Note times for each set.

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):2-Position Snatch(perform one Hang Snatch from above the knee, then one Hang Snatch from below the knee – pause for 2 seconds in each starting position)Loads per set (by %): 50, 60, 65, 70, 75, 75-80, 80, 80+B. Every 2 minutes, for 8 minutes (4 sets):6 Power Snatches @70-75% (must be Touch and Go)9 Bar-Facing BurpeesPerform each set as quickly as possible; Note times for each set.Rest 2 minutes, then...C. Every 2 minutes, for 8 minutes (4 sets):15 Air Squats200 Meter RunPerform each set as quickly as possible; Note times for each set.

"COMPETITION"

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

"ENDURANCE"

All at your 2k PR pace:Row 250mRest 90 secondsRow 500mRest 3 minutesRow 750mRest 4:30Row 1000mRest 6 minutesRow 750MRest 4:30Row 500mRest 3 minutesRow 250m