Monday 8.27.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Deadlift x 5-7 reps @2011Station 2 – Push-ups x 10-20 reps @2011Station 3 – Double Under Practice x 45 secondsB. Three rounds for time of:20 Alternating Dumbbell Snatches20 Jumping Lunges15 V-Ups

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Deadlift*Set 1 – 5 reps @ 70%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 4-6 reps @ 80%B. For time:60 Double-Unders30 Alternating Dumbbell Snatches (50/35 lbs)20 Toes to Bar40 Double-Unders20 Alternating Dumbbell Snatches (50/35 lbs)15 Toes to Bar20 Double-Unders10 Alternating Dumbbell Snatches (50/35 lbs)10 Toes to Bar

"COMPETITION"

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

"ENDURANCE"