Monday 1.11.2016

"FITNESS"

A. Four sets of:Deadlift x 6 repsRest 60-90 secondsDumbbell Bench Press x 8 repsRest 60-90 secondsB. Every minute, on the minute, for 15 minutes, complete:7 Heavy Kettlebell Swings4 BurpeesC. (Optional) Four sets of:20 Second Hollow Hold/Rock10 Seconds Rest20 Second Arch Hold10 Seconds Rest

"PERFORMANCE"

A. Take 15 minutes to build to today's 1-RM Power CleanB. Every minute, on the minute, for 15 minutes, complete:2 Power Cleans4 Burpees Over the Barbell*Loads can vary throughout. Post your total amount successfully cleaned over the 15 minutes. (Example: 185 for all sets would be 5,550 lbs. total)*Compare results to Wednesday 7.29.2015C. (Optional) Four sets of:20 Second Hollow Hold/Rock10 Seconds Rest20 Second Arch Hold10 Seconds Rest

"COMPETITION"

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

"ENDURANCE"

Row 5 minutes @easy effort+Row 200 meters @80%Row 300 meters @90% (think best 2k pace here)Row 100 meters @ very easy effortx 8-10 rounds+Row 5 minutes @easy effort