Thursday 6.30.2016

*Reminder: Olympic Weightlifting with Coach Brayn is today @5:30pm!**Holiday Schedule is up on the Facebook Page, as well as on Zen Planner!

"FITNESS" & "PERFORMANCE"

A.  Against a 2-minute running clock, with 2 minutes rest between sets, complete 3 sets for max meters of:10 Push Presses @50% of 1-RM (or just light weight; should be unbroken and fast)100 Meter Run with Medball or SandbagMax Meters RowingRest and transition 4 minutes, then...B.  Against a 2-minute running clock, with 2 minutes rest between sets, complete 3 sets for max calories of:10 Deadlifts @40-50% of 1-RM (or just light weight; should be unbroken and fast)10 Lateral Hops Over the BarbellMax Calories Assault BikeRest and transition 4 minutes, then...C. In teams of two, complete as many reps as possible in 5 minutes of:P1: Ball Slams*P2: 120 Foot Bear Crawl (from the rig to the Ski Erg and back)*Score is total Ball Slams completed in the 5 minutes; switch whenever the crawling partner returns*For Parts A and B, work with a partner and alternate work and rest intervals.

"COMPETITION"

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

"ENDURANCE"

Three sets of:1000 Meter Row1000 Meter Ski Erg800 Meter RunRest 4 minutes between sets