Monday 4.18.2016

"FITNESS"

A. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – 15-20 Kettlebell SwingsMinute 2 – 2 Wall ClimbsMinute 3 – 5-7 Goblet Russian Step Ups each legMinute 4 – 40 seconds of Plank from ElbowsB. Complete as many rounds and reps as possible in 5 minutes of:10 Goblet Squats10 Burpees

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM CleanB. "Five minute capacity test"Complete as many rounds and reps as possible in 5 minutes of:5 Squat Cleans (135/95 lb)10 Burpees Over the Barbell

“COMPETITION”

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

"ENDURANCE"

For max calories in 30 minutes:90 Seconds Assault Bike30 Seconds Rest