Friday 6.8.2018

*Reminder: There will be no classes this Saturday, as we hold our 3rd Annual In-House Partner Competition. If you'd like to participate, please get registered right away!

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 16 minutes (4 sets of each):Station 1 – Front Squat x 6 reps @3011Station 2 – Supinated Grip Pull-ups x 6-8 reps @21X0(add weight to the pull-ups if you can do so and still hold the tempo and rep range -- if necessary, break your sets into smaller clusters, ie. 2.2.1.1 to accumulate the reps, or scale to assisted pull-ups off of a box)B. Every 6 minutes, for 18 minutes (3 sets):10 Push Presses (115/75 lb)20 Box Jump Overs (24/20") or Step-Overs400 Meter Run or 20/15 Calorie Assault BikeRecord times to complete each set

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:4 sets: (30sec at fast pace, 30sec at easy pace).Rest 2min.4 sets: (60sec at fast pace, 60sec at easy pace).Rest 3min..4 sets: (90sec at fast pace, 90sec at easy pace).Rest 4min.4 sets: (60sec at fast pace, 60sec at easy pace).Rest 3min.4 sets: (30sec at fast pace, 30sec at easy pace)**this can be completed on a Rower, Air Runner, Assault Bike, or Bike Erg