Monday 1.30.2017

"FITNESS" & "PERFORMANCE"

A. Six sets of:Pause Front Squat x 3 reps @23X1 TempoRest 2-3 minutes between sets*Start at ~50% of your 1-RM Front Squat, and build to today's heaviest triple at the prescribed tempo (have a partner count off for you as you hold your position for 3 seconds in the bottom of each rep)B. Complete 40, 30, 20, and 10 rep rounds for time of:Alternating Dumbbell Snatches (50/35 lb)Abmat Sit-upsDouble Unders

"COMPETITION"

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

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes