Thursday 8.31.2017

"FITNESS"

A. Five sets of:Strict Shoulder Press x 6 reps @2111Rest 60 secondsSingle Arm Dumbbell Row x 6-8 reps @2011Rest 60 secondsB. Against a 60-second running clock, complete:8 Alternating Dumbbell Snatches4 BurpeesAssault Bike for Max Calories in RemainderRest 60 seconds, and complete a total of 5 sets for max calories of Assault Bike

"PERFORMANCE"

A. Every minute, on the minute, for 8 minutes:Strict Shoulder Press x 2 repsBuild over the course of the 8 sets to today’s heavy double.Immediately followed by…Every minute, on the minute, for 8 minutes:Push Press x 2 repsBuild over the course of the 6 sets to today’s heavy double.*Look to exceed your top loads used on Tuesday 8.22.2017B. Against a 60-second running clock, complete:8 Alternating Dumbbell Snatches (50/35 lb)4 BurpeesAssault Bike for Max Calories in RemainderRest 60 seconds, and complete a total of 5 sets for max calories of Assault Bike

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike10 Minute Run10 Minute Rowall at 75-80% output