Thursday 6.15.2017

*Reminder: There is no 5:30pm Class tonight (though Oly with Coach Brayn is still on!).  You are free to utilize the space for Open Gym during this hour, being mindful of those working with the barbells.

 "FITNESS" & "PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2-3 repsGoal is to increase from the loads used last week (on 6.6.2017)B. Three rounds for time of:Run 400 Meters15 Thrusters (95/65 lb)10 Bar-Facing BurpeesC. Three sets of:Elbow Plank or Plank on Rings x 30-40 secondsRest 45 secondsHip Flexor Stretch or Couch Stretch x 20-30 seconds each sideRest 45 seconds

"COMPETITION"

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

"ENDURANCE"

1 minute Row @70%rest 30 seconds1 minute Bike @75%rest 30 seconds1 minute Ski @80%rest 90 secondsx 5 rounds