Tuesday 11.21.2017

*Thanksgiving Week Schedule:Tuesday - No OLYWednesday - No 6:30pm ClassThursday - Open Gym 8am-10amFriday - 9am, 12pm, 4:30pm Classes OnlySaturday - 9:30am Class Only

"FITNESS"

A. Four sets of:Back Squat x 6-8 repsRest 45 secondsStrict Pull-ups x 4-6 reps @2111Rest 45 secondsElbows to High Plank x 10-12 repsRest 45 secondsB. For max reps/calories:3 Minutes of Burpee Box Jump Overs (24/20″)Rest 60 seconds3 Minutes of Wall Balls (20/14 lb)Rest 60 seconds3 Minutes of Rowing (for calories)*This workout was last completed on 11.21.2016, as our "Primal Challenge" Baseline Test

"PERFORMANCE"

A. Every two minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 45-55%*Set 2 – 5 reps @ 55-65%*Set 3 – 3 reps @ 65-75%*Set 4 – 2 reps @ 75-85%*Set 5 – 2 reps @ 80-90%Every three minutes, for 6 minutes (2 sets):Back Squat x 8-10 reps @ 73-78%**Goal is to increase by 3-5% from 11.13.2017B. For max reps/calories:3 Minutes of Burpee Box Jump Overs (24/20″)Rest 60 seconds3 Minutes of Wall Balls (20/14 lb)Rest 60 seconds3 Minutes of Rowing (for calories)*This workout was last completed on 11.21.2016, as our "Primal Challenge" Baseline Test

"COMPETITION"

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

"ENDURANCE"

1000 Meter Easy RunRest 1 minute+500 Meter Run @mile paceRest 1 minutex 2+800 Meter Easy RunRest 1 minute+400 Meter Run @slightly faster than mile paceRest 1 minutex 2+600 Meter Easy RunRest 1 minute+300 Meter Run @a little faster than beforeRest 1 minutex 2+400m Easy RunRest 1 minute+200m Run @fastestRest 1 minutex 2****There is no additional rest between pieces here; 1 minute after each easy run and each hard run. Hard run intervals should be the same for the same distances (both 500s the same, both 400s the same, etc.) Use the Easy Run to recover.