Friday 8.17.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets):Station 1 – Romanian Deadlift x 6-8 reps @3011Station 2 – Single Arm Dumbbell Press (Left Arm) x 8-10 reps @2111Station 3 – Single Arm Dumbbell Press (Right Arm) x 8-10 reps @2111Station 4 – Plank from Elbows x 40-60 secondsB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:10 Burpee Box Jump-Overs or Step-Overs10 Alternating Single-Arm Dumbbell Snatches

"PERFORMANCE"

A. Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 70%*Set 4 – 8 reps @ 75%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.*This is the last week of the high rep Deadlift sets. Hang in there!B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:10 Burpee Box Jump-Overs (24″/20″)10 Alternating Dumbbell Snatches (50/35 lbs)

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)4 rounds:.1:45 at moderate pace, 15sec rest.1:30 at fast pace, 30sec rest.1:15 at fast pace, 45sec rest.1min at fastest pace, 60sec rest.No add’l rest between rounds.