Thursday 5.26.2016

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Supinated Grip Strict Pull-ups x 5-7 repsMinute 2 – Single Arm Dumbbell Row x 6 reps/armMinute 3 – 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)Minute 4 – RestB. Three sets for max reps/cals of:60 seconds of Renegade Rows(Push-Up, Row Left, Push-Up, Row Right)60 seconds of Box Jumps (24/20" -- step down)60 seconds of Assault BikeRest 60 seconds

"PERFORMANCE"

A. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Weighted Pull-ups x 1-2 reps (as heavy as possible)Minute 2 – 30 Seconds of Strict Pull-Ups for Max RepsMinute 3 – 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)Minute 4 – RestB. Three sets for max reps of:60 seconds of Renegade Rows (45/30#)(Push-Up, Row Left, Push-Up, Row Right)60 seconds of Box Jumps (24/20" -- step down)60 seconds of Assault BikeRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

40 Minute Row @ 70%*Every 5 minutes, complete:15 Hollow Rocks15 Arch Rocks2 Turkish Get Ups each arm (moderate weight)