Friday 8.5.2016

"FITNESS"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat x 5 repsRight into...Bottoms Up KB Carry x 100ft each armB. For time:42 Goblet Squats21 Pull-ups or Ring Rows30 Kettlebell Swings15 Pull-ups or Ring Rows18 Goblet Walking Lunges9 Pull-ups or Ring Rows

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Back Squat x 2 reps @83-85%*Followed by…One set of:Back Squat x 8 reps @ 70%*Goal is to increase weight from last time (7.26.2016)B. For time:9 Squat Cleans (185/125 lb)30 Pull-ups12 Front Squats (185/125 lb)20 Pull-ups15 Power Cleans (185/125 lb)10 Pull-ups*This can be scaled up to 30/20/10 of Pull-ups, Chest-to-Bar Pull-ups, and Bar Muscle-Ups.

"COMPETITION"

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

"ENDURANCE"

40 Minute Assault Bike @steady pace*Every 4 minutes, get off the bike and complete:10 Arch Rocks10 Walking Lunges10 Hollow Rocks10 Push-ups