Thursday 11.16.2017

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Front Squat x 6 reps @2011Minute 2 – Side Plank Left Side x 30-40 secondsMinute 3 – Kettlebell Swings x 15-20 repsMinute 4 – Side Plank Right Side x 30-40 secondsB. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – 150/100 Meter Ski @high effortMinute 2 – 30 Seconds of Dumbbell Plank RowsMinute 3 – 150/100 Meter Row @high effortMinute 4 – 30 Seconds of Toes to Bar or Abmat Sit-ups

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets of):Front Squat x 2-3 reps @70-75%The goal of these squats is to practice speed out of the bottom; they should not be very heavy, but fast, and with good mechanics. Look to build slightly from last week, if possibleB. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – 150/100 Meter Ski @high effortMinute 2 – 30 Seconds of Dumbbell Plank RowsMinute 3 – 150/100 Meter Row @high effortMinute 4 – 30 Seconds of Toes to Bar

"COMPETITION"

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

"ENDURANCE"

45 Second Row @5 seconds slower than 1k PR PaceRest 15 secondsx 10 minutesRest 5 minutesx 3 rounds