Tuesday 11.29.2016

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute for 15 minutes (5 sets of each):Minute 1 – 5-7 Second Chin Over Bar Hold + 5-7 Second Negative Pull-up + 5-7 Second Active Hang*(*Use a band here as necessary to hit these timeframes. Keep a tight hollow postition throughout. If this is easy for you, add a DB between the feet or thighs)Minute 2 – Pistols or Pistol Progressions off Box x 3-5 each legMinute 3 – Plank on Rings x 30-40 secondsB. Against a 3-minute running clock, complete:300 Meter Row25 Kettlebell SwingsPush-ups x Max RepsRest 3 minutes between sets, and complete a total of 4 sets for max reps of Push-ups.

"COMPETITION"

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

"ENDURANCE"

40 Minute Bike*Every 10 minutes, perform: 1 Turkish Get Up each arm, 20 Side Plank Rotations each side, and a 30 second heavy Farmer's Walk

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Wednesday 11.30.2016

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Monday 11.28.2016