Monday 1.15.2018

*Holiday Schedule for Monday (1/15): No 6am or 7am Classes!

"FITNESS"

A. Four sets of:Single Arm KB or DB Press x 4-6 reps each arm @2111Rest 45 secondsKettlebell Swings x 15-20 repsRest 45 secondsSingle Arm KB Front Rack Walking Lunge x 18-20 steps @ 1010 (switch arms halfway)Rest 45 secondsB. Against a 3-minute running clock, complete:500 Meter RowDumbbell Ground to Overhead x Max RepsRest 3 minutes between sets, and complete a total of 3 sets for max reps.

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):High Hang Clean + Hang Clean + JerkBuild over the course of the 8 sets to today’s heavy.B. Against a 3-minute running clock, complete:500 Meter Row155/105 lb Ground to Overhead x Max RepsRest 3 minutes between sets, and complete a total of 3 sets for max reps

"COMPETITION"

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

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1