Monday 2.13.2017

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @ 3011Rest 60 secondsSingle-Leg Hip Bridge x 10-12 reps each side @ 2011Rest 60 secondsKettlebell Suitcase Carry x 100ft each armRest 60 secondsB. Three rounds for time of:12 Dumbbell Ground to OverheadRow 250 Meters*Target weights are 40-50 lbs. each hand for Men, and 25-35 lbs. each hand for Women.

"PERFORMANCE"

A. Take 15-20 minutes to build to today's heavy single Power CleanB. For time:10 Power Cleans (155/105 lbs)100 Double-Unders8 Power Cleans80 Double-Unders6 Power Cleans60 Double-Unders4 Power Cleans40 Double-Unders2 Power Cleans20 Double-UndersPlease feel free to increase the load if 155/105 is not challenging; or decrease the load if moving the prescribed weight would be too ambitious for a total of 30 reps

"COMPETITION"

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

"ENDURANCE"

Every minute, on the minute, for 20 minutes:Odd Minutes: 100 Meter Ski @90%Even Minutes: 100 Meter Row @90%