Friday 8.26.2016

"FITNESS"

A. Every minute, on the minute, for 12 minutes (6 sets of each):Odd Minutes -- Front Squat x 6 repsEven Minutes -- Pull-ups x 6 repsB. For time:Run 600 MetersRest until the clock reaches 5:00, then...C. Complete rounds of 15, 12, 9, 6 and 3 for time of:Dumbbell Hang Squat CleansBall Slams

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Pause Front Squat x 1 rep (2-second pause in the bottom)Build in load to today's heavy singleB. For time:Run 600 MetersRest until the clock reaches 5:00, then...C. Complete rounds of 15, 12, 9, 6 and 3 for time of:Hang Squat Cleans (135/95)Pull-ups**This can be scaled up to 5-4-3-2-1 of Muscle Ups

"COMPETITION"

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

"ENDURANCE"

Every 3 minutes, for 36 minutes (3 sets of each):Station 1 = 400 Meter RunStation 2 = 400 Meter Ski ErgStation 3 = 500 Meter RowStation 4 = 45/30 Calorie Asssault Bike