Monday 9.25.2017

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – 1 Turkish Get-Up each arm (perform slow and controlled – each rep should take close to 10 seconds or more)Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011Minute 3 – Seated Strict Press x 8 reps @ 2011B. Against a 90-second running clock, complete:10 Alternating Dumbbell Snatches10 Box Jump OversBurpees x Max RepsRest 90 seconds between sets, and complete a total of 5 sets for max reps of Burpees

"PERFORMANCE"

A. Six sets of:Snatch + Snatch Balance + Snatch + Overhead SquatRest 2 minutes between sets.Build in load over the 6 sets, with a focus on perfect positions and mechanicsB. Against a 90-second running clock, complete:10 Alternating Dumbbell Snatches10 Box Jump OversBurpees x Max RepsRest 90 seconds between sets, and complete a total of 5 sets for max reps of Burpees

"COMPETITION"

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

"ENDURANCE"

Row 1250 Meters @5k paceRest 3 minutesx 5