Monday 11.7.2016

"FITNESS"

A. Four sets of:Front Squat x 4-6 reps @30X1Rest 45 secondsDumbbell Strict Press x 6-8 repsRest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. Complete as many rounds as possible in 5 minutes of:10 Pull-ups or Ring Rows10 Goblet Walking LungesRest 5 minutes, and then,C. Complete as many rounds as possible in 5 minutes of:10 Toes to Bar20 Double-Unders

"PERFORMANCE"

A. Three sets of:3 Front Squats + 2 JerksRest 2 minutes between setsImmediately followed by...Four sets of:2 Front Squats + 1 JerkRest 2 minutes between setsBuild in load over the course of all of today's sets (15-18 minutes to complete this part)B. Complete as many rounds as possible in 5 minutes of:10 Pull-ups10 Alternating PistiolsRest exactly 5 minutes, and then,C. Complete as many rounds as possible in 5 minutes of:10 Toes to Bar20 Double-Unders

"COMPETITION"

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

"ENDURANCE"

50-40-30-20-10Cals on Assault BikeCals on RowerHollow Rocks