Friday 8.11.2017

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets):Minute 1 – Left Leg Single Leg Kettlebell Deadlift x 6-8 reps @3011Minute 2 – Half Turkish Get Up x 3 reps each sideMinute 3 – Right Leg Single Leg Kettlebell Deadlift x 6-8 reps @3011Minute 4 – Double Under Practice x 40 secondsB. Three sets of:Pause Front Squats x 3 reps @ 31X1Rest 2-3 minutes between sets*Increase from loads used on Wednesday 8.2.2017C. For time:40 Calorie Row30 Kettlebell Swings20 Burpees*This is a sprint; push the pace from the beginning!

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Clean x 1.1Suggested loads per set (by %): 60, 65, 70, 75, 80, 80, 85, 85B. Three sets of:Pause Front Squats x 3 reps @ 31X1Rest 2-3 minutes between sets*Increase from loads used on Wednesday 8.2.2017*Goal is to find a 3-RM (at tempo) by your last setC. For time:40 Calorie Row30 Kettlebell Swings20 Burpees*This is a sprint; push the pace from the beginning!

"COMPETITION"

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

"ENDURANCE"

30 Second Bike Easy30 Second Bike Moderate30 Second Bike Hard30 Second Rest walk (or backward spin)x6 roundsRest 3 minutesx2