Tuesday 10.2.2018

"FITNESS"

A. Four sets of:Romanian Deadlift x 8 reps @ 3011Rest 45 secondsTurkish Get Up x 2 reps each armRest 45 secondsDouble Under Practice x 45 secondsRest 45 secondsB. In teams of two, alternate whole rounds to complete 4 rounds each of:15/10 Calorie Assault Bike150-ft Dual KB Front Rack Carry

"PERFORMANCE"

A. Four sets of:Power Clean x 3.3.3*(Rest 10 seconds between triples)Rest 2 minutesTurkish Get Up x 1-2 reps each arm (work up to a heavy with each arm)Rest 2 minutes*Perform 3 Power Cleans "touch-and-go" (meaning the bar cannot rest on the floor), then rest 10 seconds, and repeat for 2 more “clusters.” Add weight after each set, but not within the set.*The purpose here is to work on efficient cycling of the Barbell at moderate-to-heavy loads.B. In teams of two, alternate whole rounds to complete 4 rounds each of:15/10 Calorie Assault Bike150-ft Dual KB Front Rack Carry

"COMPETITION"

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

"ENDURANCE"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Air Bike1 Minute Jump Rope1 Minute FLR on HandsRest 1 Minute