Monday 12.19.2016

**Holiday Week Schedule:Monday - Wednesday: Regular Schedule (Our annual "12 Days of Christmas" Workout will be Wed, 12/22)Thursday: Regular Schedule EXCEPT No Oly Class @5:30pmFriday: No 5:30 or 6:30pmSaturday: 9:30am ONLYSunday: Closed

"FITNESS"

A. Six sets of:Back Squat*Set 1 – 6 reps*Set 2 – 4 reps*Set 3 – 2 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 2 repsRest 2 minutes between sets.B. Complete as many rounds and reps as possible in 10 minutes of:30 ft Dumbbell Walking Lunge (15 ft out and back)10 Ring Rows20 Abmat Sit-upsC (Optional) Two sets of:Single Arm Dumbbell Row x 10-12 reps each armRest 45 secondsSingle Leg Hip Bridges x 8-10 reps each legRest 45 seconds

"PERFORMANCE"

A. Six sets of:Back Squat*Set 1 – 6 reps @ 60-70%*Set 2 – 4 reps @ 70-80%*Set 3 – 2 reps @ 80-90%*Set 4 – 6 reps @ 65-75%*Set 5 – 4 reps @ 75-85%*Set 6 – 2 reps @ 85-95%Rest 2 minutes between sets. Use these %'s as a guideline, but work as heavy as possible on Sets 4. 5. and 6.B. Complete as many rounds and reps as possible in 10 minutes of:1 Hang Squat Clean (115/75#)1 Toes to Bar2 Hang Squat Cleans2 Toes to Bar....5 Hang Squat Cleans5 Toes to BarThen start back at 1.1, 2.2, etc.C (Optional) Two sets of:Single Arm Dumbbell Row x 10-12 reps each armRest 45 secondsSingle Leg Hip Bridges x 8-10 reps each legRest 45 seconds

"COMPETITION"

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

"ENDURANCE"

90 Second Row, Ski, or Bike @85%90 Seconds Rest (during this time, complete a heavy carry of 50-100ft)x 10 rounds