Saturday 11.25.2017

*We will be holding one class only today, at 9:30am.  See you there!

"FITNESS"

In teams of three, complete as many rounds and reps as possible in 5 minutes of:3 Box Jump Overs6 Dumbbell Push Press9 Air SquatsRest 3 minutes between sets, and complete a total of four sets.Only one team member may be working at any one time, and must complete an entire round before the next teammate can begin. Pick up each 5 minute interval from where you left off on the set prior.

"PERFORMANCE"

In teams of three, complete as many rounds and reps as possible in 5 minutes of:3 Hang Squat Cleans (135/95 lb)6 Shoulder to Overhead (135/95 lb)9 Box Jump Overs (24/20″)Rest 3 minutes between sets, and complete a total of four sets.Only one team member may be working at any one time, and must complete an entire round before the next teammate can begin. Pick up each 5 minute interval from where you left off on the set prior.

"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.