Monday 3.21.2016

*6am and 7am Classes are CANCELLED for Monday Morning.  We will update in the morning regarding 8am Open Gym and 9am Class.  We apologize for the inconvenience!**Reminder: All scores for 16.4 must be submitted by tonight @ 8pm!***Our "End of the Open" party & potluck is this Saturday!  Please fill out this form and let us know what you plan on bringing!

"FITNESS"

A. Three sets of:Front Squat x 8-10 reps @ 3011Rest 60 secondsSeated Dumbbell Strict Press x 8-10 reps @2011Rest 60 secondsHalf Turkish Get Ups x 5 reps each sideRest 60 secondsB. Complete as many rounds and reps as possible in 9 minutes of:3 Kettlebell Clean & Press (each arm)6 Strict Pull-ups12 Goblet Squats15 Lateral Hops Over KettlebellC. Three sets of:Reverse Snow Angels x 12-15 reps(perform slow and controlled; hold 2.5 lb plates in each hand if possible)Rest as neededPlank on Rings x 60-90 secondsRest as needed

"PERFORMANCE"

A. Take 10-15 minutes to build to today's heavy single Snatch BalanceB. Complete as many rounds and reps as possible in 9 minutes of:3 Hang Power Snatches (135/95 lbs)6 Overhead Squats (135/95 lbs)12 Pull-Ups24 Double UndersC. Three sets of:Reverse Snow Angels x 12-15 reps(perform slow and controlled; hold 2.5 lb plates in each hand if possible)Rest as neededPlank on Rings x 60-90 seconds

“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