Monday 1.16.2017

*Reminder: Monday (Martin Luther King, Jr. Day) - No 6 or 7am class; No 6:30pm class

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Front Squat x 6 reps @3111 tempoStation 2 – Single Arm Dumbbell Row x 8 reps each armStation 3 – Double Under Practice x 45 secondsB. Every minute, on the minute, for 18 minutes (6 sets):Minute 1 – 12 Goblet Alternating Reverse LungesMinute 2 – 15 Abmat Sit-upsMinute 3 – 9/6 Calorie Row or Ski Sprint

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Front Squat x 2 repsBuild in load to today's heavy doubleB. Every minute, on the minute, for 18 minutes (6 sets):Minute 1 – 3 Squat Cleans (go heavy here)Minute 2 – 10 Toes to BarMinute 3 – 40 Double Unders AFAP

"COMPETITION"

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

"ENDURANCE"

For max calories in 30 minutes:90 Seconds Assault Bike30 Seconds Rest