Tuesday 5.3.2016

"FITNESS"

A. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – Banded Good Mornings x 12 reps @ 20X1Minute 2 – Tempo Goblet Squats x 6 reps @ 23X1Minute 3 – Right Side Plank x 20-30 secondsMinute 4 – Kettlebell Swings x 12-15 repsMinute 3 – Left Side Plank x 20-30 secondsB. For time:Row 500 MetersWhen the clock reaches 4 minutes…For time:30 Dumbbell Man-MakersNote two separate times – e.g., 1:34/4:20 (65 lb DBs)

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets):High Hang Clean + Hang Clean + CleanUse weights that allow good speed and positioning. Your goal should be to improve your technique today.B. For time:Row 500 MetersWhen the clock reaches 4 minutes…For time:30 Dumbbell Man-MakersNote two separate times – e.g., 1:34/4:20 (50 lb DBs)

“COMPETITION”

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):300 Meter Run400 Meter Ski (or Row)