Monday 7.25.2016

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1: Russian Kettlebell Swings x 12-15 reps (as heavy as possible)Minute 2: Wall Climbs x 1-2 reps w/5 second hold at topMinute 3: Lateral Box Step Ups x 6 reps/legB. Four sets of:Bench Press x 3-5 reps @20X1Rest 2 minutes*Goal is to work heavier than you did on 7.15.2016C. For max calories/reps:2 Minutes of Rowing2 Minutes of Burpees2 Minutes of Assault Bike

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:SnatchMinutes 1-3:  2 reps @ 55-65% w/ Pause at the KneeMinutes 4-6: 1 rep @ 65-75% w/ Pause at the KneeMinutes 7-9: 1 rep @ 75-85% (no pause)Minutes 10-12: 1 rep @ 85% or moreB. Four sets of:Bench Press x 3-5 reps @20X1Rest 2 minutes*Goal is to work heavier than you did on 7.15.2016C. For max calories/reps:2 Minutes of Rowing2 Minutes of Burpees2 Minutes of Assault Bike

"COMPETITION"

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

"ENDURANCE"

Twenty sets of:100 Meter Ski or Row SprintRest 2 minutesRest 5 minutes between sets 10 & 11