Monday 9.12.2016

**We will be welcoming the Reebok Box Crawl crew to our AM classes today (6am-11am).  The Box Crawl is designed to introduce people to Reebok with opportunities such as the Nano 6 Try-on experience, where you will be able to try on the Nano’s for your workout, a fully stocked Reebok recovery bar with cold drinks from Kill Cliff, tape from Goat Tape, hand repair from WOD Repair lotion and much more! Be sure to make some time to before or after your class to check it out!**

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Push Press x 6 reps (add weight each set)Minute 2 – Heavy Medball or Sandbag Over the Shoulder x 6-8 reps (keep it close to the body and use your hips to pop the ball or bag your shoulder, alternating shoulders each rep)Minute 3 – Hollow Hold/Rocks x 30-45 secondsMinute 4 – RestB. Three sets for max reps of:60 Seconds of Kettlebell Swings60 Seconds of Box Jump Overs or Step-Overs60 Seconds of Assault Bike (for Calories)Rest 60 seconds

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Power Clean + Hang (Squat) Clean + Push Press + JerkBuild in load to today's heavy complexB. Three sets for max reps of:60 Seconds of Power Cleans (115/75 lb)60 Seconds of Box Jump Overs (24/20")60 Seconds of Assault Bike (for Calories)Rest 60 seconds

"COMPETITION"

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

"ENDURANCE"

Run 400 Meters @3-5 seconds faster than your best mile paceRest 60 secondsx 3Rest 3 minutesx 3 sets (a total of 9 intervals)