Tuesday 1.19.2016

"FITNESS"

A. Every 90 seconds, for 12 minutes (4 sets of each):Station 1 – Front Squat x 5 reps @3011Station 2 – Strict Pull-ups x 3-5 reps (add weight if these are easy, or complete negative-only pull-ups @51A1)B. Against a 3-minute running clock, climb as high as possible through the following ladder:1 Dumbbell Ground to Overhead1 Burpee2 Dumbbell Ground to Overhead2 Burpees3 Dumbbell Ground to Overhead3 Burpees4 Dumbbell Ground to Overhead4 Burpees5 Dumbbell Ground to Overhead5 Burpees……continuing to climb the ladder until 3 minutes is up.Rest 3 minutes between sets, and complete a total of three sets.C. (Optional Finisher) Three sets of:Bottom's Up Kettlebell Carry x 75-100 feet/armRest as needed

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2-3 repsBuild over the course of the sets to today’s heaviest double or triple.B. Against a 3-minute running clock, climb as high as possible through the following ladder:1 Hang Power Clean (135/95 lb)1 Bar-Facing Burpee2 Hang Power Cleans (135/95 lb)2 Bar-Facing Burpees3 Hang Power Cleans (135/95 lb)3 Bar-Facing Burpees4 Hang Power Cleans (135/95 lb)4 Bar-Facing Burpees5 Hang Power Cleans (135/95 lb)5 Bar-Facing Burpees……continuing to climb the ladder until 3 minutes is up.Rest 3 minutes between sets, and complete a total of three sets.C. (Optional Finisher) Three sets of:Bottom's Up Kettlebell Carry x 75-100 feet/armRest as needed

"COMPETITION"

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

"ENDURANCE"

Three sets of:2000 Meter Row @80%Rest 2 minutes1000 Meter Row @90%Rest 2 minutes300 Meter Row @100%Rest 2 minutes