Monday 6.11.2018

"FITNESS"

A. Every 90 seconds, for 24 minutes (4 sets of each):Station 1 – Kettlebell Swings x 15-20 repsStation 2 – Dumbbell Front Squats x 12-15 reps @ 20X1Station 3 – Supine Ring Rows x 10-12 reps @ 2111Station 4 – Plank from Elbows x 40-60 secondsB. Every 4 minutes, for 12 minutes (3 sets):250 Meter Row SprintGo as hard as possible on all 3 sets!

"PERFORMANCE"

A. Every 90 seconds, for 24 minutes (8 sets of each):Station 1 – 3 Power Snatches(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)Station 2 – 4 Tall Box Jumps(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)B. Every 4 minutes, for 12 minutes (3 sets):250 Meter Row SprintGo as hard as possible on all 3 sets!

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:2 sets:.60sec at easy pace w/ 1min easy (or walk) pace.60sec at easy/moderate pace w/ 1min easy (or walk) pace.60sec at moderate pace w/ 1min easy (or walk) pace.60sec at moderate/fast pace w/ 1min easy (or walk) pace.Rest: 1min.15sec at fast pace w/ 1min easy (or walk) pace.15sec at faster pace w/ 1min easy (or walk) pace.15sec at fastest pace w/ 1min easy (or walk) pace.15sec at max effort pace w/ 1min easy (or walk)pace.Rest: 2min b/t sets.Total Bike or Run: 26min.Total Workout: 30min