Monday 6.25.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1Station 2 – Strict Pull-ups x 5-6 reps @21X1 (or Negative Only Pull-ups @51A1 x 3-4 reps)Station 3 – Reverse Snow Angels x 15 reps @ 2020Station 4 – Plank from Elbows x 40-60 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Ring Rows10 Alternating Dumbbell Snatches10 Box Jumps or Step Ups

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets) of:Front Squat x 4 repsBegin your working sets at 65-70% of your 1-RM, and build as able over the 6 setsB. Complete as many rounds and reps as possible in 10 minutes of:10 Pull-Ups10 Alternating One-Arm Dumbbell Snatches (50/35 lb)10 Box Jumps (24/20")

"COMPETITION"

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

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:100 Double Unders (or 200 Singles)750 Meter Ski1,000 Meter Row3 Mile Air Bike