Tuesday 11.22.2016

*Thanksgiving Week Schedule:Monday-Tuesday: Regular timesWednesday: No 6:30pm classThursday (Thanksgiving) : Open Gym 8:30-10amFriday: 7am, 9am, 4:30pm classes; 8am & 3:30pm Open GymSaturday: Regular times

"FITNESS"

A. Four sets of:Single Arm DB Press x 6-8 reps each armRest 45 secondsSupine Ring Rows x 8-10 reps @2111Rest 45 secondsHollow Hold/Rock x 30-40 secondsRest 45 secondsB. Every 3 minutes, for 18 minutes (6 sets):3 Dumbbell Manmakers9/6 Calorie Assault Bike Sprint*Record time to complete each set

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM Push PressB. Every 3 minutes, for 18 minutes (6 sets):3 Power Cleans (135/95 lb)6 Shoulder to Overhead (135/95 lb)9/6 Calorie Assault Bike Sprint*Record time to complete each set

"COMPETITION"

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

"ENDURANCE"

20 Seconds Assault Bike @85-90%40 Seconds Assault Bike @ easy spinx 30 minutes