Monday 12.28.2015

"FITNESS"

A. Four sets of:Overhead Squat (or Back Squat) x 6 reps @3011Rest 45 secondsStrict Pull-Ups x 3-5 reps @ 3110(add weight if possible)Rest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. Against a 7-minute running clock, complete:3 Kettlebell Swings3 Toes to Bar or Abmat Sit-ups3 Box Jumps6 Kettlebell Swings6 Toes to Bar6 Box Jumps...and so on up the ladder, adding 3 reps every round.C. (Extra credit) For time:500 Meter Row

"PERFORMANCE"

A. Seven sets of:Snatch Balance + 2 Overhead SquatsRest 2 minutesBuild over the seven sets to today's heavyB. Against a 7-minute running clock, complete:3 Power Snatches (95/65 lb)3 Toes to Bar3 Box Jumps (24/20")6 Power Snatches6 Toes to Bar6 Box Jumps...and so on up the ladder, adding 3 reps every round.C. For time:500 Meter Row

"COMPETITION"

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

"ENDURANCE"

10 Rounds for Max Calories:2 Minute Assault Bike1 Minute Rest