Thursday 8.10.2017

"FITNESS"

A. Three sets of:Strict Pull-ups x 6-8 reps (accumulated if need be; make them very challenging)Rest 45 secondsHollow Hold (or Rock) x 30-40 secondsRest 45 secondsFarmer's Carry x 100 metersRest 45 secondsElbows to High Plank x 8-12 repsRest 45 secondsB.In teams of two, with partners alternating tasks, complete as many rounds and reps as possible in 12 minutes of:100 Meter Run50ft Sandbag Carry (25ft down and back)12/8 Push-ups

"PERFORMANCE"

A. Four sets of:Weighted Pull-Up x 2-3 reps @ 21X0Rest 15-20 secondsStrict Pull-Up x Max Reps @ 20X0Rest 15-20 secondsL-Sit x 30-45 seconds (accumulated)Rest 2 minutesB. In teams of two, with partners alternating tasks, complete as many rounds and reps as possible in 12 minutes of:100 Meter Run50ft Sandbag Carry (25ft down and back) (RX: 150/100 lb)12/8 Push-ups

"COMPETITION"

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

"ENDURANCE"

30 Second Bike Easy30 Second Bike Moderate30 Second Bike Hard30 Second Rest walk (or backward spin)x6 roundsRest 3 minutesx2