Tuesday 11.14.2017

*Reminder: We are holding a meeting for anyone that is interested in competing in the 2018 Open, as well as all of our current Competition team members, this Wednesday at 6:45pm.  We will keep it brief, but bring any questions you may have!

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Dumbbell Romanian Deadlift x 6-8 reps @3111 (hold two DBs)Station 2 – Single Arm Overhead Waiter's Carry x 75ft each armStation 3 – Double Under Practice x 45 secondsB. In teams of three, with partners alternating whole rounds, complete as many rounds as possible in 8 minutes of:4 Burpees150 ft Shuttle Sprint (25 ft out and back, 50ft out and back)Rest 4 minutes, then…C. In teams of three, switching every 40 seconds, Assault Bike for as many Calories as possible in 8 minutes.

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Power Clean x 1.1.1(rest 10 seconds between singles)Build over the course of the 8 sets, with only the last two or three sets being very challenging.B. In teams of three, with partners alternating whole rounds, complete as many rounds as possible in 8 minutes of:4 Burpees150 ft Shuttle Sprint (25 ft out and back, 50ft out and back)Rest 4 minutes, then…C. In teams of three, switching every 40 seconds, Assault Bike for as many Calories as possible in 8 minutes.

"COMPETITION"

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

"ENDURANCE"

45 Second Row @5 seconds slower than 1k PR PaceRest 15 secondsx 10 minutesRest 5 minutesx 3 rounds