Monday 12.4.2017

"FITNESS"

A. Four sets of:Snatch Grip Romanian Deadlift x 6-8 reps @ 3011Rest 45 secondsDumbbell Bench Press x 8-10 reps @ 2011Rest 45 secondsSingle Arm Bottom’s Up Kettlebell Squat x 5 reps each armRest 45 secondsB. For time:40 Calorie Row30 Shoulder to Overhead20 Calorie Assault Bike

"PERFORMANCE"

A. Six sets of:Snatch x 1.1.1Rest 7-10 seconds between singlesRest 2-3 minutes between sets, and build in load over the sets to today's heavyB. For time:40 Calorie Row30 Shoulder to Overhead (115/75 lb)20 Calorie Assault Bike

"COMPETITION"

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

"ENDURANCE"

Every 3 minutes, for 30 minutes (10 sets):12/9 Cal Bike15/12 Cal Row@85-90% effort throughout; should take between 90 seconds and 2 minutes each time.