Monday 8.13.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1Station 3 – Reverse Snow Angels x 15 reps @ 2020Station 4 – Hollow Rocks or Hollow Hold x 45 secondsB. Three rounds for time of:6 Dumbbell Box Step-Overs12 Dumbbell Renegade Rows (Push-up, row left, row right = 1 rep)15 Dumbbell Thrusters

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets) of:Front Squat x 4 reps*Sets 1-2 – 70-75%*Sets 3-4 – 75-80%*Sets 5-6 – 80% or more*If working off of a 5-RM, look to start at 80% and build to 100% (or more) of your previous 5-RMB. Three rounds for time of:10 Chest-to-Bar Pull-Ups15 Box Jump-Overs (24″/20″)20 Thrusters (45/33 lbs)

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)4 rounds:.1:45 at moderate pace, 15sec rest.1:30 at fast pace, 30sec rest.1:15 at fast pace, 45sec rest.1min at fastest pace, 60sec rest.No add’l rest between rounds.