Monday 8.20.2018

"FITNESS"

A. Three sets of:Turkish Get Up x 2-3 reps each armRest 45 secondsSupine Ring Rows x 10-12 reps @ 2111Rest 45 secondsNose-to-Wall Handstand Hold x 30-40 secondsRest 45 secondsBanded Good Mornings x 15-20 reps @ 2011Rest 45 secondsB. Three sets for times of:Run 400 Meters20 Wall Balls15 BurpeesRest 4 minutes between sets -- Trust your fitness and push the intensity here!

"PERFORMANCE"

A. Six sets of:Snatch x 1.1.1(Rest 7-10 seconds between singles)Rest 2 minutes*Suggested loading per set (by %): 60, 70, 75, 75-80, 80, 80-85B. Three sets for times of:Run 400 Meters20 Wall Balls15 BurpeesRest 4 minutes between sets -- Trust your fitness and push the intensity here!

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)9min at easy/moderate pace,90sec at fast pace,Rest 3 minutes.6min at easy/moderate pace,60sec at faster pace,Rest 3 minutes.3min at easy/moderate pace,30sec at fastest pace,Rest 3 minutes.6min at easy/moderate pace,60sec at faster pace,Rest 3 minutes.9min at easy/moderate pace,90sec at fast pace,Rest 3 minutes