Tuesday 4.26.2016

"FITNESS"

A. Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 reps*Set 7 – 2 reps*Set 8 – 2 repsBuild in load over the course of the 8 sets to today's heavy double.B. Every 4 minutes, for 20 minutes (5 sets):20 Wall Balls200 Meter Row

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 3 reps @ 75%*Set 3 – 2 reps @ 85%*Set 4 – 1 rep @ 90%*Set 5 – 1 rep @ 95%followed by…Every 3 minutes, for 6 minutes (2 sets):Back Squat x 1 rep @ 95+%B. Every 4 minutes, for 20 minutes (5 sets):25 Wall Balls (20/14 lbs)50 Double-Unders

“COMPETITION”

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

"ENDURANCE"

Minutes 0:00-15:001.5 Mile Run (rest remaining time)Minutes 15:00 -30:003000 Meter Row (rest remaining time)Minutes 30:00-45:001.5 Mile Run (rest remaining time)