Monday 1.2.2017

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – Turkish Get Up x 1 rep each arm (work as heavy as able here)Minute 2 – Banded Good Mornings x 20 repsMinute 3 – Tempo Push-ups x 8-12 reps @1111B. Every two minutes, for 10 minutes (5 sets of):Front Squat x 3-4 reps*Add load as able over the 5 setsC. Against a 6-minute running clock, complete as many rounds and reps as possible of:3 Burpees3 Wall Balls6 Burpees6 Wall Balls9 Burpees9 Wall Balls...and so on, adding 3 reps each round

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Clean & Jerk x 1 repBuild quickly over the 8 sets to today's heavy-ish singleB. Every two minutes, for 10 minutes (5 sets of):Front Squat x 3-4 repsGoal is to use the top loads completed on 12.13.2016, but for 1 extra rep each setC. Against a 6-minute running clock, complete as many rounds and reps as possible of:3 Burpees3 Wall Balls6 Burpees6 Wall Balls9 Burpees9 Wall Balls...and so on, adding 3 reps each round

"COMPETITION"

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

"ENDURANCE"

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