Tuesday 12.6.2016
"FITNESS"
A. Three sets of:Romanian Deadlift x 6-8 reps @3011Rest 30 secondsSingle Leg Hip Bridge x 8-10 reps/legRest 30 secondsNose-to-Wall Handstand Hold x 40-60 secondsRest 60 secondsB. Every 3 minutes, for 21 minutes (7 sets):5 Heavy Ball Slams4 Burpees100/75 Meter Row Sprint (should be 30 seconds or less)Record times for each set. Every set should be a near "all-out" sprint.
"PERFORMANCE"
A. Every minute, on the minute, for 12 minutes:Power Clean*Sets 1-4 – 2 reps @ 60-70% of 1-RM*Sets 5-8 – 1 rep @ 70-85%*Sets 9-12 – 1 rep @ 85+%B. Every 3 minutes, for 21 minutes (7 sets):3 Power Cleans (tough, but with good form)4 Burpees Over the Barbell100/75 Meter Row Sprint (should be 30 seconds or less)Record times for each set. Every set should be a near "all-out" sprint.
"COMPETITION"
You can find today’s workout here: https://frcompetition.wordpress.com/
"ENDURANCE"
25 Minutes:100ft Sandbag Carry25 Calorie Assault Bike100ft Farmer's Carry25 Calorie Ski