Thursday 10.27.2016

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Push Press x 6 reps (add weight if you get all 6)Minute 2 – Plank from Elbows x 40-60 secondsMinute 3 – Heavy D-Ball or Sandbag Carry (at Chest) x 200ftMinute 4 – RestB. Every 2 minutes, for 16 minutes (8 sets):6 Jumping Pull-ups9/6 Calorie Assault Bike Sprint (must be under 30 seconds)*These are intended to be ALL OUT sprints. Record times for each set individually.

"PERFORMANCE"

A. Every 90 seconds, for 9 minutes (6 sets):Push Jerk x 3 repsImmediately followed by...Every 2 minutes, for 6 minutes (3 sets):Push Jerk x 2 repsBuild in load to today's heavy doubleB. Every 2 minutes, for 16 minutes (8 sets):6 Chest-to-Bar Pull-ups9/6 Calorie Assault Bike Sprint (must be under 30 seconds)*These are intended to be ALL OUT sprints. Scale the reps on the pull-ups so that every set can be completed unbroken.Record times for each set individually.

"COMPETITION"

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

"ENDURANCE"

10 Rounds for Max Calories:2 Minute Assault Bike1 Minute Rest