Monday 3.20.2017

"FITNESS"

A. Three sets of:Dumbbell or Barbell Push Press x 6-8 repsRest 60 secondsSingle Leg Hip Bridge x 8-10 reps each leg @ 3011Rest 60 secondsDumbbell Alternating Reverse Lunges x 8-10 reps each leg @ 10X0Rest 60 secondsB. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:10 Kettlebell SwingsMax Reps of Barbell or Dumbbell ThrustersRest 60 seconds between sets.Score is max number of thrusters completed during the workout. Note reps performed each set as well.

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets):Push Press x 2-3 repsBuild in load to today's heavy double or tripleB. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:10 Kettlebell Swings (32/24 kg)Max Reps of Thrusters (75/55 lbs)Rest 60 seconds between sets.Score is max number of thrusters completed during the workout. Note reps performed each set as well

"COMPETITION"

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

"ENDURANCE"

2 Minute Assault Bike @ 80%Rest 1 minute2 Minute Farmers Walk (32/24-kg per hand)Rest 1 minute2 Minute Row @ 80%Rest 1 minutex 5 sets