Tuesday 1.2.2018

"FITNESS"

A. Three sets of:Dumbbell or Barbell Push Press x 6-8 repsRest 45 secondsSingle Leg Hip Bridge x 8-10 reps each leg @ 2011Rest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. Every minute, on the minute, for 12 minutes:Minutes 1-4 – Row for Max Calories in 30 secondsMinutes 5-8 – Handstand Push-Ups or L-Seated DB Press x Max reps in 30 secondsMinutes 9-12 – Burpees x Max reps in 30 seconds

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Push Press x 3-5 repsGoal is to establish today’s 5-RM.Compare to 9.20.2017B. Every minute, on the minute, for 12 minutes:Minutes 1-4 – Row x Max calories in 30 secondsMinutes 5-8 – Handstand Push-Ups x Max reps in 30 secondsMinutes 9-12 – Burpees x Max reps in 30 seconds

"COMPETITION"

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

"ENDURANCE"

Row 300m @2k pace (or slightly faster)Row 200m easy recoveryx 4 roundsRest 3 minutesx 4 sets