Tuesday 2.23.2016

"FITNESS"

A. Three sets of:Strict Pull-Ups x Max Reps (if using assistance, aim for 4-6)Rest 45 secondsHalf Turkish Get Ups x 4-5 reps/sideRest 45 secondsStrict Supinated-Grip Pull-Ups x Max RepsRest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. Against a 2-minute running clock, complete:250 Meter RowPush-Ups x Max RepsRest 2 minutes between sets and complete four sets.

"PERFORMANCE"

A. Three sets of:Weighted Strict Pull-Ups x 3 repsRest 30 secondsWeighted Strict Supinated-Grip Pull-Ups x Max Reps with same weightRest 30 secondsStrict Pull-Ups x Max RepsRest 30 secondsStrict Supinated-Grip Pull-Ups x Max RepsRest 3 minutesB. Against a 2-minute running clock, complete:250 Meter RowRing Dips x Max RepsRest 2 minutes between sets and complete four sets.

"COMPETITION"

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

"ENDURANCE"

Three sets of:Row 750 meters @80% effortRest 90 secondsRow 250 meters @90% effortRest 90 secondsRow 750 meters @85%Rest 90 secondsRow 250 meters @max effortRest 4 minutes*Your second 750m of each set must be faster than your first, and your pace for your first 250m must be faster than either of your 750m's.