Friday 7.29.2016

"FITNESS"

A. Four sets of:Deadlift x 6 reps @ 20X1Rest 45 secondsSingle Arm DB/KB Bench Press x 8 reps/arm @20X1Rest 45 secondsHollow Rocks or Hold x 30 secondsRest 45 secondsB. For time:50/35 Calorie Assault BikeThen...Three rounds of:10 Pull-ups or Ring Rows15 Kettlebell Swings

"PERFORMANCE"

A. Six sets of:Deadlift*Set 1 – 6 reps*Set 2 – 4 reps*Set 3 – 2 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 2 reps(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)Rest 3 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….B. For time:50/35 Calorie Assault Bike50 Pull-ups50 Kettlebell Snatches (24/16 kg)

"COMPETITION"

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

"ENDURANCE"

Complete as many rounds and reps as possible in 30 minutes of:30 Calories Ski Erg30 Calories Rowing30 Calories Assault Bike