Tuesday 3.22.2016

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Deadlift x 6 reps @ 2011Minute 2 – Tall Box Jumps x 6 repsMinute 3 – Push-ups x 10-15 repsB. Complete rounds of 30, 20 and 10 reps for time of:Kettlebell SwingsShoulder to Overhead (Barbell or Dumbbell)Alternating Reverse Lunges

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):3-Position Clean(high hang, mid-thigh, then from the floor)Build in load over the 8 setsB. Complete rounds of 30, 20 and 10 reps for time of:Kettlebell Swings (32/24 kg)Shoulder to Overhead (115/75 lbs)Front-Racked Reverse Lunges (115/75 lbs)

“COMPETITION”

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

"ENDURANCE"

2 Minute Assault Bike @ 80%Rest 1 minute2 Minute Farmers Walk (32/24-kg per hand)Rest 1 minute2 Minute Row @ 80%Rest 1 minutex 5 sets