Tuesday 5.10.2016

*Congrats to Coach Jake, Alanna, and Coach Cooper on their performances this weekend!  Both the guys' team and Alanna's finished second place in their respective division!

"FITNESS"

A. Three sets of:Back Squat x 8-10 reps @ 3011Rest 60 secondsDumbbell Bench Press x 8-10 reps @ 2011Rest 60 secondsV-Ups x 15-20 reps or Hollow Hold x 30-40 secondsRest 60 secondsB. Every minute, on the minute, for 6 minutes:6 Thrusters6 Burpees Over the BarbellIf you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 10 reps @ 70-80%Rest 2 minutes between sets.B. Every minute, on the minute, for 6 minutes:6 Thrusters (115/75 lbs)6 Burpees Over the BarbellIf you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

"COMPETITION"

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

"ENDURANCE"

Run 200 Meters @90%Rest Walk 50 Metersx 10-12