Monday 8.15.2016

"FITNESS"

A. Three sets of:Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1Rest 60 secondsSupine Ring Rows x 10-12 reps @ 2111Rest 60 secondsSide Planks x 30 seconds each sideRest 60 secondsB. Every 2 minutes, for 12 minutes (6 sets):5 Heavy Ball Slams180-ft Shuttle Sprint (30 feet out & back; 60 feet out & back)(*Folks with issues turning/cutting can sub a 12/9 Calorie Bike Sprint)Rest 2 minutes, then...C.Complete as many reps as possible in 5 minutes of:30 Burpee Pull-ups (scale here is 5 Burpees + 5 Jumping Pull-ups off bench/box x max rounds + reps)

"PERFORMANCE"

A. Take 15 minutes to work on Split Jerk technique, and build to today's heavy single (if feeling good here)B. Every 2 minutes, for 12 minutes (6 sets):5 Heavy Ball Slams180-ft Shuttle Sprint (30 feet out & back; 60 feet out & back)Rest 2 minutes, then...C. Complete as many reps as possible in 5 minutes of:Burpee Pull-ups (RX is bar at 6" above vertical reach)

"COMPETITION"

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

"ENDURANCE"

Every 3 minutes, for 30 minutes (10 sets):Row 30 seconds @ max effortStay on the rower and row easy between each effort