Friday 7.22.2016

"FITNESS"

A. Every 90 seconds, for 12 minutes (4 sets of each):Station 1 -- Barbell Good Morning or Kettlebell Goat Bag Swing x 8-10 reps @3111Station 2 -- Half-Kneeling Single Arm Press x 6-8 reps/arm @20X1B. Every minute, on the minute, for 6 minutes (3 sets of each):Station 1 -- Goblet Walking Lunges x 12 stepsStation 2 -- Single Arm KB Row x 6 reps/arm*Use the same KB or DB for both movementsC. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:Barbell or Dumbbell Push PressBox Jumps

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Hang Clean + CleanBuild over the 8 sets to today's heavy complexB. Every minute, on the minute, for 6 minutes (3 sets of each):Station 1 -- Goblet Walking Lunges x 12 stepsStation 2 -- Single Arm KB Row x 6 reps/arm*Use the same KB or DB for both movementsC. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:Push Press (135/95 lb)Box Jumps (24/20")

"COMPETITION"

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

"ENDURANCE"

40 Minutes @ steady pace:400 Meter Row300 Meter Run20/15 Calorie Assault Bike50 Double Unders