Thursday 5.18.2017

"FITNESS"

A. Three sets of:Front Squat x 6-8 repsRest 60 secondsSupine Ring Rows x 8-10 reps @2111Rest 60 secondsTurkish Get-Up x 1-2 reps each armRest 60 secondsB. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 15 minutes of:20 Wall Balls20 Pull-Ups (or Jumping Pull-ups)20 Calories RowingC.(Optional Accessory Work) Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 – Reverse Snow Angels x 12-15 reps (slow and controlled)Minute 2 – Face-Up Chinese Planks x 30-40 seconds 

"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. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 15 minutes of:20 Wall Balls20 Pull-Ups20 Calories RowingC.(Optional Accessory Work) Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 – Reverse Snow Angels x 12-15 reps (slow and controlled)Minute 2 – Face-Up Chinese Planks x 30-40 seconds 

"COMPETITION"

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

"ENDURANCE"

40 minute Assault Bike @70-75%*Every 5 minutes, get off and complete a 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)