Monday 7.16.2018

"FITNESS"

A. Take 15 minutes (or 5-6 working sets) to build to today's 5-RM Front Squat.*Note this number, as we will use it for reference in the coming weeks.B. Against a 3-minute running clock, complete as many rounds and reps as possible of:3 Strict Pull-ups6 Push-ups9 Air SquatsRest 90 seconds between sets, and complete a total of 4 sets. Pick-up each set where you left off on the prior one.

"PERFORMANCE"

A. Take 15 minutes to build to today's 1-RM Front Squat*Note this number, as we will use it as a reference in the coming weeks.B. Against a 3-minute running clock, complete as many rounds and reps as possible of:3 Strict Handstand Push-ups6 Alternating Pistols9 Pull-upsRest 90 seconds between sets, and complete a total of 4 sets. Pick-up each set where you left off on the prior one.

"COMPETITION"

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

"ENDURANCE"

(via: @aerobiccapacity)300 Meter Run @1-mile PR paceRest walk 90 secondsx 3 roundsRest 3 minutesx 3 sets