Friday 6.17.2016

**Happenings this Weekend:**

• Tiff McCoy will be fighting in her second-ever MMA fight in Plymouth, MA this Saturday.  Contact her to get tickets, or just to send her your support!
• Bob "Chef" Tess will be completing his first triathlon of the season, the "Oh My Goddard," on Sunday at Goddard Park.  This is an Olympic length Tri, so be sure to wish him luck, or come out and cheer him on on what is supposed to be a beautiful day!

"FITNESS"

A. Four sets of:Back Squat x 6 reps @ 3011Rest 45 secondsSupinated-Grip (Palms-up) Ring Rows x 8-10 reps @2111Rest 45 secondsPlank from the Elbows x 30-45 secondsRest 45 secondsB. In teams of two, partners alternate whole rounds to complete 5 rounds each (10 rounds total) of:10 Alternating Dumbbell Snatches20/15 Calorie Row (or Ski, or Bike)

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 90-95%*Set 6 – 4 reps @ 90+%Rest 2 minutes between sets.B. In teams of two, partners alternate whole rounds to complete 5 rounds each (10 rounds total) of:15 Power Snatches (75/55 lb)20 Calorie Row (or Ski, or Bike)

"COMPETITION"

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

"ENDURANCE"

1 Minute Row @ 70%Rest 30 seconds1 Minute Bike @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 3 minutesx 40 minutes