Monday 11.14.2016

"FITNESS"

A. Four sets of:Romanian Deadlift x 6 reps @3111Rest 45 secondsL-Seated Dumbbell Press x 8 reps @2011Rest 45 secondsSide Plank x 30-40 seconds/sideRest 45 secondsB. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – 30 Seconds of Rowing (for Calories)Minute 2 – 30 Seconds of Hand-Release Push-upsMinute 3 – 30 Seconds of Double Unders (or Lateral Hops over a Dumbbell)

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM SnatchB. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Power Clean x 5 reps @65-70% of 1-RMMinute 2 – Handstand Push-Ups x 8-12 reps (40 second cap)Minute 3 – Double-Unders x 40-50 reps (40 second cap)

"COMPETITION"

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

"ENDURANCE"

40 Minute AMRAP:20 Calorie Row20 Calorie Bike20 Calorie Ski