Tuesday 11.10.2015

"FITNESS"

A. Four sets of:Turkish Get-Up x 2 reps each armRest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:Barbell or Dumbbell Push PressKettlebell Swings

"PERFORMANCE"

A. Take 15-20 minutes to build to today's heavy single JerkB. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:Shoulder to Overhead (135/95 lb.)Kettlebell Swings (32/24 kg)

"COMPETITION"

We are moving over to a separate blog! Please bookmark the link belowYou can find today's workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Twenty sets of:Row 150 Meters @ 90%Rest 45 secondsRest 3 minutes between sets 10 & 11