Saturday 8.11.2018

"FITNESS" & "PERFORMANCE"

Three sets for max reps/calories of:60 seconds of Wall Balls (20/14 lbs)60 seconds of Rest60 seconds of Kettlebell Swings (24/16kg)60 seconds of Rest60 seconds of Box Jump Overs (24/20″)60 seconds of Rest60 seconds of Ski Erg (for calories)60 seconds of RestPerform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)3 sets:200m at fast pace, 400m at easy pace,.150m at fast pace, 300m at easy pace,.100m at fast pace, 200m at easy pace,.50m at fast pace, 100m at easy pace,.Rest 3min.Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.