Tuesday 10.11.2016

*Thanks to everyone that came out for our Columbus Day 5k, and congrats to Aaron and Naomi for taking the top times for the males and females, respectively!

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 – Half-Kneeling Single Arm KB Press x 6 reps/armMinute 2 – Russian Step Ups Left Leg x 8-10 repsMinute 3 – Banded Face Pulls x 8-12 repsMinute 4 – Russian Step Ups Right Leg x 8-10 repsB. Four sets of:Bench Press x 3-5 reps @20X1Rest 2 minutesC. Complete as many reps as possible in 6 minutes of:3 Kettlebell Swings3 Push-ups6 Kettlebell Swings6 Push-ups9 Kettlebell Swings9 Push-ups..and so on up the ladder

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Hang Snatch x 2 reps(you can drop the bar and reset if you need to)Loading suggestions:Minutes 1-3 – 55-65%Minutes 4-6 – 65-75%Minutes 7-9 – 75-85%Minutes 10-12 – 85% or moreB. Four sets of:Bench Press x 3-5 reps @20X1Rest 2 minutesC. Complete as many reps as possible in 6 minutes of:3 Kettlebell Swings (32/24 kg)3 Push-ups or Ring Dips6 Kettlebell Swings6 Push-ups or Ring Dips9 Kettlebell Swings9 Push-ups or Ring Dips..and so on up the ladder

"COMPETITION"

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

"ENDURANCE"

1 Mile Assault Bike50ft KB Front Rack Carry (Left Arm)50ft KB Front Rack Carry (Right Arm)10 Supinated Ring Rows w/ pause at chest250 Meter Ski100 Meter Farmer's Walkx 45 Minutes