Saturday 11.18.2017

*Reminder: Nutrition & Lifestyle w/ACM is Sunday at 10am!

"FITNESS" & "PERFORMANCE"

In teams of two, with only one parner working at a time, complete as many rounds and reps as possible in 25 minutes of:50 Wall Balls (24/20")50 Pull-ups50 Calorie Assault Bike (or Ski or Row)50 Hang Power Cleans (115/75 lb)*Assault Bike is the preferred modality here; classes can stagger where they start if there are not enough bikes, or use a Rower or Ski if no bikes are available.  Pull-ups can be scaled up to Chest-to-Bar Pull-ups, if appropriate.  For our newer friends, Hang Power Cleans can be substituted with Kettlebell Swings.

"COMPETITION"

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

"ENDURANCE"

1000 Meter Easy RunRest 1 minute+500 Meter Run @mile paceRest 1 minutex 2+800 Meter Easy RunRest 1 minute+400 Meter Run @slightly faster than mile paceRest 1 minutex 2+600 Meter Easy RunRest 1 minute+300 Meter Run @a little faster than beforeRest 1 minutex 2+400m Easy RunRest 1 minute+200m Run @fastestRest 1 minutex 2****There is no additional rest between pieces here; 1 minute after each easy run and each hard run. Hard run intervals should be the same for the same distances (both 500s the same, both 400s the same, etc.) Use the Easy Run to recover.