Monday 2.8.2016

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – Front Squat x 6 reps(add weight if you make all 6 reps)Minute 2 – Supinated-Grip Pull-Ups x 6 reps(add weight if you make all 6 reps; accumulate the reps if you cannot do them unbroken)Minute 3 – Elbows to High Plank x 8-10 repsB. For time:Row 1000 Meters75 Kettlebell Swings50 Wall BallsC. Three sets of:Supine Ring Row x 8 reps @ 2111Rest 30 secondsBottom’s Up Kettlebell Carry x 75 feet each armRest 30 seconds

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2-3 repsBuild in load over the sets to today's heaviest double or tripleB. For time:Row 1000 Meters75 Kettlebell Swings (24/16 kg)50 Wall Balls (20/14 lb)C. Three sets of:Supine Ring Row x 8 reps @ 2111Rest 30 secondsBottom’s Up Kettlebell Carry x 75 feet each armRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Row 2000 meters @90%Rest 3 minutesRow 500 meters @95%Rest 3 minutesRow 1500 meters @90%Rest 3 minutesRow 500 meters @97%Rest 3 minutesRow 1000 meters @90%Rest 3 minutesRow 500 meters @100%*Goal is to show an increase of pace on each subsequent 500 meter "sprint."