Monday 7.17.2017

"FITNESS"

A. Three sets of:Strict Shoulder Press x 8-10 reps @2011Rest 45 secondsStrict Pull-ups x 6-8 reps @2111Rest 45 secondsBottoms Up KB Carry x 50ft each armRest 45 secondsFlutter Kicks x 20-30 secondsRest 45 secondsB. Two sets for times of:500 Meter Row25 Thrusters15 Jumping Pull-upsRest 3 minutes between sets. Record time for each set, and add them together for our total working time (ie. 2:35 + 2:42 = 5:17)

"PERFORMANCE"

A. Take 15 minutes to build to a 1-RM Strict Shoulder Press, and a 1-RM Weighted Pull-up (overhand grip). Alternate between movements as you build over 5 or 6 sets of each.B. Two sets for time of:500 Meter Row25 Thrusters (45/33 lb)15 Pull-upsRest 3 minutes between sets. Record time for each set, and add them together for our total working time (ie. 2:35 + 2:42 = 5:17)

"COMPETITION"

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

"ENDURANCE"

8 minute bike @70%*Every 2 minutes, get off and complete 10 GHD Hip Extensions+8 minute row @70%*Every 2 minutes, get off and complete 10 GHD Sit-ups+8 minute ski @70%*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups