Tuesday 2.7.2017

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Deadlift x 6 reps - build each set to today's heavy set of sixMinute 2 – Double Under Practice x 60 secondsMinute 3 – Push-ups x 10-15 repsMinute 4 – RestB. Complete as many rounds and reps as possible in 10 minutes of:9 Kettlebell Swings12 Abmat Sit-ups15 Wall Balls

"PERFORMANCE"

A. Deadlift*Set 1 – 50% x 8 reps*Set 2 – 60% x 6 reps*Set 3 – 70% x 4 reps*Set 4 – 80% x 2 reps*Set 5 – 90% x 2 repsRest 2-3 minutes between sets.If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.B. Complete as many rounds and reps as possible in 10 minutes of:5 Hang Power Cleans (155/105 lb)10 Toes to Bar15 Wall Balls (20/14 lb)

"COMPETITION"

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

"ENDURANCE"

750 Meter Ski1000 Meter Row2 Mile Assault BikeRest 5 minutes2 Mile Assault Bike1000 Meter Row750 Meter Ski*Goal is same time for each portion