Monday 12.18.2017

"FITNESS"

A. Four sets of:Barbell Bent Over Row x 6-8 reps @3011Rest 45 secondsWaiter's Squats x 6 reps/side @2111Rest 45 secondsHollow Hold or Rocks x 30-40 secondsRest 45 secondsB. “The Chief”Against a three-minute running clock, complete as many rounds and reps as possible of:3 Power Cleans (Dumbbell or Barbell)6 Push-Ups9 Air SquatsRepeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

"PERFORMANCE"

A. Take 15 minutes to build to today's heavy single Power CleanB. “The Chief”Against a three-minute running clock, complete as many rounds and reps as possible of:3 Power Cleans (135/95 lbs)6 Push-Ups9 Air SquatsRepeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

"COMPETITION"

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

"ENDURANCE"

50-40-30-20-10Row CalsSki CalsBike Cals