Friday 7.28.2017

*There will be no 6:30pm class this evening, due to our monthly Staff Meeting. We aplogize for any inconvenience.

"FITNESS"

A. Three sets of:Deadlift x 8 reps @ 2011Rest 60 secondsSingle-Leg Hip Bridge x 8-10 reps each side @ 2011Rest 60 secondsSingle-Arm Dumbbell Row x 8-10 reps/side @ 2111Rest 60 secondsB. Every 90 seconds, for 15 minutes (10 sets):12 Russian Kettlebell Swings (heavy)12/9 Hand-Release Push-UpsC. (Accessory work) Two sets of:Trap-3 Raise x 12 reps/side @ 2111Rest 60 secondsHollow Hold or Rock x 60 seconds (accumulated)Rest 60 seconds

"PERFORMANCE"

A. Deadlift*Set 1 – 10 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 4 reps*Set 5 – 4 repsImmediately following each set, perform 3 Seated Tall Box Jumps. Rest 2-3 minutes between sets.B. Every 90 seconds, for 15 minutes (10 sets):5 Hang Power Cleans*15 Hand-Release Push-Ups*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.C. (Accessory work) Two sets of:Trap-3 Raise x 12 reps/side @ 2111Rest 60 secondsHollow Hold or Rock x 60 seconds (accumulated)Rest 60 seconds

"COMPETITION"

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

"ENDURANCE"

30 minute run @conversational pace*Minutes 0-5: Warm-up*Minutes 5-25: Perform a 10 second sprint at the top of each minute, until you've performed a total of 20 sprints*Minutes 25-30: Cooldown