Saturday 11.4.2017

"FITNESS" & "PERFORMANCE"

In teams of three, complete five sets for max reps of:60 seconds of Power Cleans (135/95 lb)60 seconds of Burpees60 seconds of Assault Bike (for Calories)Rest 60 secondsTeams get one Bike and (ideally) one Barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.For our newer friends, Kettlebell Swings will be substituted for the Power Cleans.

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run