Friday 7.14.2017

*This Monday, July 17th, the folks from Kettlebell Kitchen will be in house with samples and information during our PM classes.  If you have not tried them out yet, be sure to stop by!

"FITNESS"

A. Three sets of:Single-Arm Dumbbell Row x 8-10 reps @ 2111Rest 30 secondsAlternating Lateral Lunge x 8-10 reps each @ 2011Rest 30 secondsHalf-Kneeling Landmine Press x 6-8 reps each arm @2011Rest 30 secondsDouble Under Practice x 40-60 secondsRest 30 secondsB. Against a 2-minute running clock, complete:Row 300/250 MetersPush Press (Dumbbell or Barbell) x Max RepsRest 2 minutes between sets, and complete a total of four sets

"PERFORMANCE"

A. Take 15 minutes to build to today's heavy single Jerk*You can opt for Split Jerk or Push Jerk; whichever allows you to move the most weightB. Against a 2-minute running clock, complete:Row 300/250 MetersPush Press (115/75 lb) x Max RepsRest 2 minutes between sets, and complete a total of four sets

"COMPETITION"

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

"ENDURANCE"

5 minute easy warm-up run+Run 200 meters @your best mile paceRun 200 meters @easy recovery pacex 10 rounds+5 minute easy cooldown run