Friday 8.31.2018
**Labor Day Weekend Schedule:Saturday: One Class Only @ 9amSunday: BBB @9am, Open Gym 10-12Monday: Open Gym @8am, One Class Only @9am
"FITNESS"
A. Three sets of:Rear-Foot Elevated Split Squat x 8 reps each leg @3011Rest 60 secondsSingle Arm Front- Rack Kettlebell Carry x 75 feet/armRest 60 secondsB. For time:Run 400 Meters30 Russian Kettlebell SwingsRun 400 Meters20 Russian Kettlebell SwingsRun 400 Meters10 Russian Kettlebell SwingsC. (Optional Accessory Work) Two sets of:Front Leaning Rest on Rings x 40-60 secondsRest as neededSide Lying Powell Raise x 10-12/sideRest as needed
"PERFORMANCE"
A. Every 3 minutes, for 15 minutes (5 sets) of:Front Squat x 2 reps*Set 1 – 75%*Set 2 – 80%*Set 3 – 85%*Set 4 – 87-90%*Set 5 – 90% or moreB. For time:Run 400 Meters15 Power Cleans (155/105 lb)Run 400 Meters10 Power CleansRun 400 Meters5 Power CleansC. (Optional Accessory Work) Two sets of:Front Leaning Rest on Rings x 40-60 secondsRest as neededSide Lying Powell Raise x 10-12/sideRest as needed
"COMPETITION"
You can find today’s workout here: https://frcompetition.wordpress.com/