Monday 8.7.2017

"FITNESS"

A. Four sets of:Deadlift x 6 reps @ 2011Rest 45 secondsSupine Ring Rows x 8-10 reps @2111Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. Every 4 minutes, for 16 minutes (4 sets):15 Wall Balls (20/14 lb)15 Burpees15/10 Calorie Assault BikeNote times for each set, and add them for total working time (e.g., 2:28 + 2:32 + 2:30 + 2:34 = 10:04)Scale the reps/cals appropriately; You should have close to 60 seconds of rest before heading into your next set.

"PERFORMANCE"

A. Deadlift*Set 1 – 6 reps*Set 2 – 4 reps*Set 3 – 2 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 2 repsImmediately following each set, perform 2 Seated Tall Box Jumps.Your weights on the second 6-4-2 should be about 70/80/90% of 1-RMRest 2-3 minutes between sets.B. Every 4 minutes, for 16 minutes (4 sets):15 Wall Balls (20/14 lb)15 Burpees15/10 Calorie Assault BikeNote times for each set, and add them for total working time (e.g., 2:28 + 2:32 + 2:30 + 2:34 = 10:04).Scale the reps/cals appropriately; You should have close to 60 seconds of rest before heading into your next set.

"COMPETITION"

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

"ENDURANCE"

30 Second Bike Easy30 Second Bike Moderate30 Second Bike Hard30 Second Rest walk (or backward spin)x6 roundsRest 3 minutesx2