Monday 9.26.2016

"FITNESS"

A. Three sets of:Front Squat x 6-8 reps @ 30X1Rest 60 secondsSingle Arm Dumbbell or Kettlebell Row x 8 reps each arm @ 2111Rest 60 secondsPlank from Elbows x 40-60 secondsRest 60 secondsB. For time:Run 600 Meters40 Wall Balls20 Abmat Sit-upsRun 400 Meters30 Wall Balls15 Abmat Sit-upsRun 200 Meters20 Wall Balls10 Abmat Sit-ups*Time cap: 20 minutes

"PERFORMANCE"

A. Four sets of:Front Squat x 3-5 reps @ 30X1Rest 90 secondsWeighted Pull-ups x 3-5 repsRest 90 secondsB. For time:Run 600 Meters40 Wall Balls (20/14 lb)20 Toes to BarRun 400 Meters30 Wall Balls15 Toes to BarRun 200 Meters20 Wall Balls10 Toes to Bar*Time cap: 20 minutes

"COMPETITION"

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

"ENDURANCE"

At Uncomfortable Pace:4 Minute Bike4 Minute Ski4 Minute Run w/Weight VestRest 2 minutes3 Minute Bike3 Minute Ski3 Minute Run w/weight vestRest 2 minutes2 Minute Bike2 Minute Ski2 Minute Run w/weight vest