Tuesday 11.7.2017

"FITNESS"

A. Every minute, for 15 minutes (5 sets of each):Minute 1 – Turkish Get-Up x 1 rep each arm (perform slow and controlled – each rep should take close to 10 seconds or more)Minute 2 – Strict Pull-up x 4-6 reps @2111 (add weight if these are easy)Minute 3 – Seated DB Press x 8 reps a @2111B. Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:Row 500 Meters30 Kettlebell Swings10 Box Jumps (use a height that will challenge you - jump up, step down)

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Snatch + SnatchSuggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85B. Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:Row 500 Meters30 Kettlebell Swings (24/16 kg)15 Pull-Ups (or 5 Muscle-Ups for advanced athletes)

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run