Friday 7.8.2016

"FITNESS"

A. Four sets of:Deadlift x 8 reps @ 2111Rest 45 secondsL-Seated Dumbbell Press x 8 reps @ 2011Rest 45 secondsSupinated Strict Pull-ups x 4-6 reps @ 21X1 (or Negatives Only x 3 reps @41A1)Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. In teams of two, alternate taks to complete as many rounds and reps as possible in 8 minutes of:8 Kettlebell Swings8 Jumping Pull-ups8 Burpees

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (5 sets of each):Station 1 – Power Clean x 1.1.1.1 (rest 10 seconds between singles)Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps (can also work negatives here to build strength through the range of motion)B. In teams of two, alternate taks to complete as many rounds and reps as possible in 8 minutes of:8 Deadlifts (use 40-50% of your 1-RM; no more than 225/155)8 Pull-ups8 Burpees

"COMPETITION"

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

"ENDURANCE"

Row or Ski Erg 60 seconds @90%Rest 60 secondsx5+Rest 5 minutes+Assault Bike 90 seconds @80-85%Rest 30 secondsx 5