Tuesday 3.29.2016

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – 1 Turkish Get Up w/ each arm(keep the movement slow and controlled, focus on positioning)Minute 2 – 12 Goblet Weighted Step-Ups (6 reps/leg)Minute 3 – 15-20 Russian Kettlebell SwingsB. In teams of two, partners will alternate tasks to complete 4 rounds each (8 rounds total) of:10 Pull-ups20 Overhead Walking Lunge Steps (45/25 lb plate)300 Meter Row

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):High Hang Snatch + Hang Snatch (mid-thigh)Build over the 8 sets to today's heavy complexB. In teams of two, partners will alternate tasks to complete 4 rounds each (8 rounds total) of:10 Chest-to-Bar Pull-ups20 Overhead Walking Lunge Steps (45/25 lb plate)300 Meter Row

“COMPETITION”

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

"ENDURANCE"

1 Minute Row1 Minute Jump Rope1 Minute Assault Bike1 Minute Ski Erg1 Minute Run1 Minute Forward-Leaning Rest1 Minute Restx5