Friday 9.2.2016

"FITNESS"

Four sets of:Single Leg Deadlift x 6 reps each legRest 45 secondsSeated Barbell Strict Press x 8-10 reps @20X1Rest 45 secondsAlternating Box Step-Ups x 12-16 reps (hug a heavy medball or sandbag here)Rest 45 secondsB. Every 3 minutes, for 15 minute (5 sets) for times:3 Dumbbell Ground to Overhead (heavy!)6 Burpees9/6 Calories Assault Bike*Goal here is an all-0ut sprint. Don't hold back!

"PERFORMANCE"

A. Five sets of:Clean x 1.1.1 (rest 10 seconds between singles)Rest 30 secondsStrict Handstand Push-Ups x max repsRest 2-3 minutesNote weight used and reps achieved.*If you struggle with Strict HSPUs, work negatives here at 5 second loweing and 3-5 reps/setB. Every 3 minutes, for 15 minute (5 sets) for times:3 Power Cleans (185/135 lb)6 Burpees Over the Barbell9/6 Calories Assault Bike*Goal here is an all-0ut sprint. Don't hold back! Power Cleans should be the heaviest weight you can perform without pausing on the ground between reps.

"COMPETITION"

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

"ENDURANCE"

10 Minute Ski @70%10 Minute Assault Bike @80%10 Minute Row @90%