Tuesday 11.24.2015

*Thanksgiving Schedule:Wednesday - Regular schedule EXCEPT no 6:30pmThursday - ClosedFriday - 9am Class // 10am Open Gym // 3:30pm Open Gym // 4:30pm Class

"FITNESS"

A. Three sets of:Strict Pull-Ups x 6-8 reps @ 21X1Rest 45 secondsBottom’s Up Kettlebell Walk x 100′ each armRest 45 secondsHalf Turkish Get-Up x 5 reps each armRest 45 secondsB. Complete as many rounds and reps as possible in 5 minutes of:5 Dumbbell Renegade Rows (push-up, row left, push-up, row right)10 Box JumpsRest 3 minute, then...C. Complete as many rounds and reps as possible in 5 minutes of:10 Sit-ups25 Double Unders

"PERFORMANCE"

A. Four sets of:Weighted Pull-Ups x 3 reps @ 21X0Rest 10-15 secondsUnweighted Strict Pull-Ups x Max reps @ 21X0Rest 3 minutesB. Complete as many rounds and reps as possible in 5 minutes of:5 Dumbbell Renegade Rows (heavy)10 Box Jumps (24/20")Rest 3 minute, then...C. Complete as many rounds and reps as possible in 5 minutes of:10 Sit-ups25 Double Unders

"COMPETITION"

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

"ENDURANCE"

Five sets of:2 minute Air Bike @ 70%Rest 60 seconds90 second Air Bike  @ 80%Rest 60 seconds1 minute Air Bke @ 90%Rest 60 seconds