Tuesday 4.12.2016

Our In-House Competition is THIS SATURDAY (April 16th)!  If you are on the fence about signing up, we HIGHLY recommend that you reach out to us, and we will help you find a partner!  If you are ready to register, fill out the form here, and be sure to RSVP on Facebook!

"FITNESS"

A. Five sets of:Back Squat x 5 reps @ 30X1Rest 20 secondsSupine Ring Rows x 8-10 reps @2111Rest 20 secondsKettlebell Swings x 12-15 repsRest 2 minutesB. Two sets of:Complete as many rounds and reps as possible in 3 minutes of:10 Dumbbell Ground to Overhead10 Dumbbell Front Squats10 BurpeesRest 3 minutes between sets, and pick up where you left off.

"PERFORMANCE"

A. Every two minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 45-55%*Set 2 – 5 reps @ 55-65%*Set 3 – 3 reps @ 65-75%*Set 4 – 2 reps @ 75-85%*Set 5 – 2 reps @ 80-90%followed by…Every three minutes, for 6 minutes (2 sets):Back Squat x 4-5 reps @ 80-85%B. Two sets of:Complete as many rounds and reps as possible in 3 minutes of:10 Ground to Overhead10 Overhead Squats10 BurpeesRest 3 minutes between sets, and pick up where you left off. Recommended weights: 95/65 lbs.

“COMPETITION”

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

"ENDURANCE"

400 Meters @ moderate200 Meters  @ easy200 Meters @ hardRest 2 minutesx5*Run, Row, or Ski