Monday 2.12.2018

"FITNESS"

A. Every minute, on the minute, for 18 minutes (6 sets of each):Minute 1 – Push Press x 6 repsMinute 2 – Goblet Squat x 8 repsMinute 3 – KB Chainsaw Row x 16 reps (8 each arm)B. Three rounds for time of:10 Push-ups15 Kettlebell Swings400 Meter Run

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets) of:Clean & Jerk x 1 repSuggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+B. Three rounds for time of:10 Ground to Overhead (135/95 lbs)400 Meter Run

"COMPETITION"

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

"ENDURANCE"

For times:45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run