Tuesday 12.13.2016

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – Front Squat x 6 reps (goal is heavier than 11.23.2016, if you were here)Minute 2 – Kip Swings on Bar x 8-12 reps*(*Maintain a tight body position with feet together and toes pointed; work back and forth between a hollow and arch position, with little to no bend of the knees)Minute 3 – Elbows to High Plank x 8-12 repsB. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – Row 200/150 MetersMinute 2 – 15 Ball SlamsMinute 3 – 10 ThrustersMinute 4 – 4-6 Strict Pull-Ups(add weight if these are easy)

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2-3 repsGoal is to increase loads used on 11.23.2016B. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – Row 200/150 MetersMinute 2 – 15 Ball SlamsMinute 3 – 10 Thrusters (95/65 lb)Minute 4 – 12 Chest-to-Bar Pull-ups

"COMPETITION"

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

"ENDURANCE"

100 ft Farmer's Walk250 Meter Ski Erg100 ft OH Carry250 Meter Row100 ft Front Rack Carry.5 Mile Bikex 30 minutes