Monday 2.22.2016

*In case you missed it, we are re-stocked on both colors of Flex-Fleece Zip-Up Hoodies;  get yours now before we run out again!

"FITNESS"

A. Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 reps*Set 7 – 2 reps*Set 8 – 2 repsBuild in load every set…but make each set challenging.B. Complete as many rounds and reps as possible in 9 minutes of:9 Ground to Overhead w/ Plate (45/25 lb)12 Overhead Reverse Lunge Steps w/ Plate30 Double Unders (or 15 Lateral Hops onto and over Plate)

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%followed by…Every 3 minutes, for 6 minutes (2 sets):Back Squat x 1 rep @ 98-101+%B. Complete as many rounds and reps as possible in 9 minutes of:9 Ground to Overhead w/ Plate (45/25 lb)12 Overhead Reverse Lunge Steps w/ Plate30 Double Unders (or 15 Lateral Hops onto and over Plate)

"COMPETITION"

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

"ENDURANCE"

Three sets of:Row 750 meters @80% effortRest 90 secondsRow 250 meters @90% effortRest 90 secondsRow 750 meters @85%Rest 90 secondsRow 250 meters @max effortRest 4 minutes*Your second 750m of each set must be faster than your first, and your pace for your first 250m must be faster than either of your 750m's.