Thursday 1.7.2016

"FITNESS"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 10 reps*Set 2 – 10 reps*Set 3 – 8 reps*Set 4 – 8 reps*Set 5 – 6 reps*Set 6 – 6 repsAdd weight every set.B. Against an 8-minute running clock, complete:2 Thrusters2 Pull-ups (or Ring Rows)4 Thrusters4 Pull-ups6 Thrusters6 Pull-ups...and so on up the ladder, adding two reps each round

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%followed by…One set of:Back Squat x Max Unbroken Reps @ 80%(athletes are allowed only on full breathing cycle at the top of the lift –exhale, inhale, brace and descend – once more rest is taken at the top,the set is over)B. Against an 8-minute running clock, complete:2 Thrusters (115/75 lb)2 Chest-to-Bar Pull-ups (Advanced Athletes: 1 Muscle Up)4 Thrusters4 Chest-to-Bar Pull-ups (or 2 Muscle Ups)6 Thrusters6 Chest-to-Bar Pull-ups...and so on up the ladder, adding two reps each round (or 1 rep if performing Muscle Ups)

"COMPETITION"

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

"ENDURANCE"

8-10 sets of:30 seconds of Assault Bike30 seconds of Jump Rope30 seconds of Assault Bike30 seconds of Ski Erg30 seconds of Assault Bike30 seconds of Plank HoldRest 60 seconds