Monday 12.5.2016

*Thank you to everyone for coming our, having fun, and making our 5th Annual Holiday Party an amazing time.  Your contributions allowed us to raise just over $1000 for Amos House!  A special thank you to Shannon, Rebecca, Coach Cooper, and Coach Jake for all of their help in getting us set up and ready to go.  See you all next year!

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Supinated Grip Pull-ups x 4-6 reps @2111Minute 2 – Seated Tall Box Jumps x 3-5 repsMinute 3 – Single Arm DB or KB Clean & Jerk x 3-5 reps each armMinute 4 – V-Ups x 8-12 repsB. Three rounds for time of:45 Air Squats7 Dumbbell Hang Clean + Push Press5 Renegade Rows (Push-up, Row Left, Push-up, Row Right = 1 rep)

"PERFORMANCE"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Rope Climb or Legless Rope Climb x 1-2 repsMinute 2 – Seated Tall Box Jumps x 3-5 repsMinute 3 – Single Arm DB or KB Clean & Jerk x 3-5 reps each armMinute 4 – V-Ups x 8-12 repsB. Three rounds for time of:45 Air Squats15 Pull-ups (Advanced: 5/3 Muscle-Ups)5 Hang Power Clean + Jerk (165/115 lb)

"COMPETITION"

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

"ENDURANCE"

25 Minutes:100ft Sandbag Carry25 Calorie Assault Bike100ft Farmer's Carry25 Calorie Ski