Thursday 1.12.2017

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Supinated Grip Strict Pull-ups x 5-7 repsMinute 2 – Single Arm Dumbbell Row x 6 reps/armMinute 3 – 40-ft Walking Lunge w/Sandbag or D-Ball in Zercher HoldMinute 4 – RestB. Three sets for max reps/cals of:60 seconds of Box Jumps (24/20″ — step down)60 seconds of Abmat Sit-ups60 seconds of Assault BikeRest 60 seconds

"PERFORMANCE"

A. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Weighted Pull-ups x 1-2 reps (as heavy as possible)Minute 2 – 30 Seconds of Strict Pull-Ups for Max RepsMinute 3 – 40-ft Walking Lunge w/Sandbag or D-Ball in Zercher HoldMinute 4 – RestB. Three sets for max reps of:60 seconds of Box Jumps (24/20″ — step down)60 seconds of Abmat Sit-ups60 seconds of Assault BikeRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

Minutes 0:00-15:001.5 Mile Run (rest remaining time)Minutes 15:00 -30:003000 Meter Row (rest remaining time)Minutes 30:00-45:001.5 Mile Run (rest remaining time)