Monday 6.18.2018

"FITNESS"

A. Three sets of:Deadlift x 6-8 repsRest 60 secondsSingle Arm Overhead Carry x 75 feet each armRest 60 secondsDouble-Unders x 60 secondsRest 60 secondsB. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 8-12 Goblet SquatsMinute 2 – 4-6 Strict Pull-upsMinute 3 – 15 BurpeesPlease increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):4-Stop Halting Clean Deadlift + Hang Clean(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)Build over the course of the eight sets.B. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – 3 Squat Cleans @ 80-85% of your 1-RM CleanMinute 2 – 4-6 Bar Muscle-Ups or 8-12 Chest-to-Bar Pull-upsMinute 3 – 15 BurpeesPlease increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:5 sets:60sec at moderate pace,50sec at fast pace,40sec at faster pace,30sec at faster pace,20sec sprint,...30sec at easy pace (or walk) b/t reps &3min rest b/t sets