Friday 7.1.2016

*Holiday Schedule is up on the Facebook Page, as well as on Zen Planner!**Today is our Baseline Re-Test for the Primal Challenge.  Whether you are in the challenge or not, your goal is to improve on your score from Monday 6.13.2016

"FITNESS" & "PERFORMANCE"

A. Take 15 minutes to build to a 5-RM Front SquatSuggested Loading Pattern:* Set 1 – 5 reps @ 50%* Set 2 – 5 reps @ 60%* Set 3 – 3 reps @ 70%* Set 4 – 2 reps @ 80%* Set 5 – Test 5-RM (aim for 80+% of your 1-RM, if you know it)* Set 6 (optional) – Exceed Set 5 weight(Note: Part B is to be completed against a continuously-running clock)B. Complete the following as quickly as possible:Three rounds of:15 Calorie Row10 BurpeesRest exactly 2 minutes, then…Two rounds of:30 Wall Balls (RX: 20/14 lb. to 10/9 ft) (Scaled: 14/10 lb. to 10/9 ft)20 Sit-upsRest exactly 2 minutes, then…Run 600 Meters*Record your total time to complete all three pieces, then SUBTRACT 4 minutes to get your total working time

"COMPETITION"

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

"ENDURANCE"

Three sets of:1000 Meter Row1000 Meter Ski Erg800 Meter RunRest 4 minutes between sets