Thursday 3.31.2016

"FITNESS"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 5 repsBuild over the course of the sets to today’s heaviest set of 5.B. Four sets for max reps of:20 Seconds of Ball Slams*Rest 10 seconds20 Seconds of BurpeesRest 10 seconds20 Seconds Assault BikeRest 2-3 minutes between sets*Choose a weight that allows continuous movement for the entire 20 secondsC. Three sets of:Side Planks x 30-40 seconds/sideRest as needed

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2-3 repsBuild over the course of the sets to today’s heaviest double or triple.B. Four sets for max reps of:20 Seconds of Power Cleans*Rest 10 seconds20 Seconds of BurpeesRest 10 seconds20 Seconds Assault BikeRest 2-3 minutes between sets*Choose a weight that allows continuous movement for the entire 20 secondsC. Three sets of:Side Planks x 30-40 seconds/sideRest as needed

“COMPETITION”

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

"ENDURANCE"

10 Minute Run @ 70%6 Minute Row @ 80%4 Minute Bike @ 90%x 2 Rounds