Thursday 12.17.2015

"FITNESS"

A. Three sets of:Turkish Get Ups x 2 reps/armRest 45 secondsSide Planks x 30 seconds/sideRest 45 secondsDumbbell Russian Step Ups x 8 reps/legRest 45 secondsDouble Under Practice x 45-60 secondsRest 45 secondsB. In teams of two, alternate whole rounds to complete 10 rounds total (5 rounds each) for time of:15 Kettlebell Swings12 Push-ups9 Calorie Row

"PERFORMANCE"

A. Every minute, on the minute, for 15 minutes:Snatch x 1 repBuild over the first 6-8 sets to a heavy working weight, then complete the next 6-8 sets with that challenging weight.B. In teams of two, alternate whole rounds to complete 10 rounds total (5 rounds each) for time of:15 Kettlebell Swings (32/24 kg)12 Push-ups9 Calorie Row

"COMPETITION"

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

"ENDURANCE"

For time(s):100 Calorie RowRest 1 minute100 Calorie SkiRest 1 minute100 Calorie Assault Bike