Tuesday 11.17.2015

"FITNESS"

A. Four sets of:Back Squat x 6-8 reps @ 30X1Rest 60 secondsStrict Pull-Ups x 4-6 reps @ 21X0(add weight as possible while achieving at least 4 reps)Rest 60 secondsDouble-Under Practice x 60 secondsRest 60 secondsB. For time:Row 1000 Metersfollowed immediately by . . .Three rounds of:20 Kettlebell Swings10 Toes to Bar10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

"PERFORMANCE"

A. Take 10-12 minutes to build to 85-90% of your 1-RM Back Squatand then…Three sets of:Back Squat x 3 reps @ 85-90% of your 1-RMRest 60 secondsSingle-Arm Dumbbell Row x 10-12 reps @ 2111Rest 60 secondsB. For time:Row 1000 Metersfollowed immediately by . . .Three rounds of:30 Double Unders20 Kettlebell Swings (32/24 kg)10 Strict Handstand Push-UpsTime cap = 15 minutes

"COMPETITION"

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

"ENDURANCE"

Eight sets of:Row 500 Meters @ 85-90%Rest 2 minutes*Rest an extra 4 minutes between sets 4 & 5