Thursday 10.19.2017

"FITNESS"

A. Three sets of:Front Squat x 6-8 repsRest 10 secondsRussian Kettlebell Swings x 15-20 repsRest 60 secondsTurkish Get-Up x 1-2 reps each armRest 60 secondsB. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:Dumbbell Ground to OverheadRest 3 minutesC. In teams of two, alternate every 30 seconds in order to complete as many Calories as possible in 5 minutes of:Rowing on the Concept 2D. Accumulate two minutes in each of the following positions:Couch Stretch (Left Leg)Couch Stretch (Right Leg)Pigeon Stretch (Left Leg Forward)Pigeon Stretch (Right Leg Forward)

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2-3 reps @70% of 1-RM Front SquatB. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:135/95 lb Ground to OverheadRest 3 minutesC. In teams of two, alternate every 30 seconds in order to complete as many Calories as possible in 5 minutes of:Rowing on the Concept 2D. Accumulate two minutes in each of the following positions:Couch Stretch (Left Leg)Couch Stretch (Right Leg)Pigeon Stretch (Left Leg Forward)Pigeon Stretch (Right Leg Forward)

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @75-80%Rest 30 seconds1 Minute Row @80-85%Rest 30 seconds1 Minute Run @85-90%Rest 2 minutesx 5