Friday 9.22.2017

"FITNESS"

A. Four sets of:Front Squat x 6 reps @ 2011Rest 30 secondsSupine Ring Rows x 8-10 repsRest 30 secondsGoblet or Double Goblet Walking Lunges x 16 repsRest 30 secondsNose-to-Wall Handstand Hold x 40-60 secondsRest 90 secondsB. In teams of three, Ski or Row for as many meters as possible in 12 minutes:Set the Concept 2 for 150 Meter intervals with 10 seconds of rest between intervals, and switch partners every 150 Meters.

"PERFORMANCE"

A. Front Squat*Set 1 – 3 reps @ 65%*Set 2 – 2 reps @ 75%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 80%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 3 reps @ as heavy as possibleRest 2 minutes between sets.B. In teams of three, Ski or Row for as many meters as possible in 12 minutes:Set the Concept 2 for 150 Meter intervals with 10 seconds of rest between intervals, and switch partners every 150 Meters.

"COMPETITION"

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

"ENDURANCE"

Row 1250 Meters @5k paceRest 3 minutesx 5