Monday 3.26.2018

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – Turkish Get-Up x 1 rep each arm (alternate arms, perform slow and controlled)Minute 2 – Banded Good Morning x 12-15 reps @3011Minute 3 – Elbows to High Plank x 8-12 repsB. Every 3 minutes, for 9 minutes (3 sets):Back Squat x 8 repsC. In teams of two, switching every 30 seconds, Assault Bike for as many Calories as possible in 6 minutes.

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Snatch x 1 rep @60-70% of 1-RMGoal of these is perfect technique, NOT to go heavyB. Every 3 minutes, for 9 minutes (3 sets):Back Squat x 8 reps @ 60-65% of 1-RMC. In teams of two, switching every 30 seconds, Assault Bike for as many Calories as possible in 6 minutes.

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @75%Rest 1 minute1 Minute Row @85%Rest 1 minute1 Minute Run @95%Rest 3 minutesx 4-5 rounds