Monday 8.28.2017

"FITNESS"

A. Three sets of:Barbell Good Mornings x 6-8 reps @3011Rest 45 secondsWaiter's Squats x 6-8 reps each side @2011Rest 45 secondsSupine Ring Rows x 8-10 reps @2111Rest 45 secondsHalf Turkish Get Ups x 4-5 reps each sideRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:5 Shoulder to Overhead (155/105 lbs)10 Box Jumps (24/20″)15 Kettlebell Swings (24/16 kg)

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Snatch Balance + 3 Overhead SquatsBuild to today’s heaviest snatch balance + 3 overhead squats.B. Complete as many rounds and reps as possible in 10 minutes of:5 Shoulder to Overhead (155/105 lbs)10 Box Jumps (24/20″)15 Kettlebell Swings (24/16 kg)C. Every minute, on the minute, for 6 minutes:Minute 1 – 5-6 Supine Ring Rows @ 5112Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike10 Minute Run10 Minute Rowall at 75-80% output