Thursday 12.24.2015

*Today's classes at 6am and 9am only.  Have a safe and Happy Holiday everyone!

"FITNESS" & "PERFORMANCE"

A. In teams of two, with one partner working at a time, partners will alternate tasks to complete as many rounds and reps as possible in 15 minutes of:10 Ball Slams15 Squats200 Meter Run(Partner A performs 10 Ball Slams; Partner B performs 15 Squats; Partner A runs 200 Meters; Partner B performs 10 Ball Slams; etc….)Rest exactly 5 minutes, then...B. In teams of two, with one partner working at a time, partners will alternate tasks to complete as many rounds and reps as possible in 15 minutes of:6 Burpees9 Kettlebell Swings (24/16 kg)12/9 Calories Assault Bike(Partner A performs 6 Burpees; Partner B performs 9 Kettlebell Swings; Partner A bikes 12/9 calories; Partner B performs 6 Burpees; etc….)

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady pace:500 Meter Ski100 Meter Farmer's Walk  (16/12 kg/hand)750 Meter Row45 Second Weighted Plank