Saturday 4.21.2018

"FITNESS" & "PERFORMANCE"

In teams of three, with one partner working at a time, complete the following:1200 Meter Relay Run90 Burpees120 Alternating Dumbbell Snatches (50/35 lb)3 Mile Assault Bike120 Alternating Dumbbell Snatches (50/35 lb)90 Burpees1200 Meter Relay Run

"COMPETITION"

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

"ENDURANCE"

(Courtesy of Chris Hinshaw of Aerobic Capacity)2 rounds: (warm-up set, main set) w/no rest b/t sets and 3 min of rest b/t roundsWarm-up Set:2 min at easy paceMain Set:2 min at moderate2 min at easy30 second rest----90 sec at fast pace2 min at easy pace30 second rest----60 sec at faster pace2 min at easy pace30 second rest---30 sec at fastest pace2 min easy30 second restWorkout details:Your focus in this workout is the easy apced intervals. Record your distance in your warm-up set. Your goal is to hit the same number in all 5 of your easy pace intervals WITHOUT looking at the monitor.Re-test your "warmup" pace at the beginning of the second round -- this will be your target for the intervals in round 2.