Thursday 7.20.2017

"FITNESS"

A. Three sets of:Deadlift x 8-10 reps @2011Rest 60 secondsSingle Arm Dumbbell Press x 6-8 reps each arm @2011Rest 60 secondsSupine Ring Rows x 8-10 reps @2111Rest 60 secondsB. In teams of two, switching every 10 reps, complete as many rounds and reps as possible in 15 minutes of:20 Toes to Bar20 Push Presses20 Calorie Assault Bike

"PERFORMANCE"

A. Deadlift x 15 reps @ 2011Rest 15-20 secondsStrict Handstand Push-Ups x Max Reps in 60 secondsRest 2 minutesDeadlift x 10 reps @ 2011Rest 15-20 secondsStrict Handstand Push-Ups x Max Reps in 60 secondsRest 2 minutesDeadlift x 5 reps @ 2011Rest 15-20 secondsStrict Handstand Push-Ups x Max Reps in 60 seconds*Deadlift weights should go about 50%-55%; 60-65%; 70-75%B. In teams of two, switching every 10 reps, complete as many rounds and reps as possible in 15 minutes of:20 Toes to Bar20 Push Presses (95/65 lb)20 Calorie Assault Bike

"COMPETITION"

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

"ENDURANCE"

8 minute bike @70%*Every 2 minutes, get off and complete 10 GHD Hip Extensions+8 minute row @70%*Every 2 minutes, get off and complete 10 GHD Sit-ups+8 minute ski @70%*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups