Thursday 1.18.2018

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Push Press x 6 reps(add weight if you get all 6 reps)Minute 2 – Tall Box Jumps x 3-5 reps(challenge yourself here…safely)Minute 3 – Band Pull-Aparts x 8-12 repsB. In teams of two, complete five rounds each of:24/18 Calorie Row18 Push-ups12 Toes to bar or V-UpsStart with one partner on the erg, and as soon as they have completed their row, the resting partner gets on. This should allow some rest for the partner after completing their Push-ups and Toes to Bar.

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Push Press x 2 reps @10X2 tempo**Hold the bar for 2 seconds overhead at the top of each rep*Take the first 4 sets to build to something heavy (goal is heavier than you used for your sets last week), then stay there for the remaining 6 sets.B. In teams of two, complete five rounds each of:24/18 Calorie Row18 Push-ups12 Toes to barStart with one partner on the erg, and as soon as they have completed their row, the resting partner gets on. This should allow some rest for the partner after completing their Push-ups and Toes to Bar.

"COMPETITION"

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

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1