Monday 6.12.2017

*Today begins the final 4-week phase of this 12-week cycle; We will be re-testing several of the major lifts, as well as some other benchmarks, at the end of this phase, after the 4th of July holiday week.

"FITNESS"

A. Three sets of:Back Squat x 4-6 reps @ 3011Rest 45 secondsRing Rows x 8-12 reps @ 2111Rest 45 secondsWalking Lunges with Dumbbells x 20 steps @ 1010Rest 45 secondsBottom's Up KB Carry x 50-75 ft each armRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:5 Burpees to 6" Target10 Kettlebell Swings20 Air Squats

"PERFORMANCE"

A. Back Squat*Set 1 – 3 reps @ 75-80%*Set 2 – 2 reps @ 80-85%*Set 3 – 1 rep @ 85-90%*Set 4 – 3 reps @ 80-85%*Set 5 – 2 reps @ 85-90%*Set 6 – 1 rep @ 90-95%*Set 7 – 3 reps @ 85-90%Rest 2-3 minutes between setsB. Complete as many rounds and reps as possible in 10 minutes of:5 Burpee Pull-Ups10 Kettlebell Swings (32/24 kg)20 Wall Ball Shots (20/14 lbs)

"COMPETITION"

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

"ENDURANCE"

1 minute Row @70%rest 30 seconds1 minute Bike @75%rest 30 seconds1 minute Ski @80%rest 90 secondsx 5 rounds