Tuesday 5.9.2017

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 8 minutes:Front Squat x 3 reps @60-70%*Fitness: Find a moderately challenging load that you can complete with perfect positioning and good speed, and try to stay there for all of the sets*Performance: Speed is the focus here; get out of the hole as as quickly as possible with a vertical torso, and a strong front-rack position; don’t go too heavy on the weight, that’s not the purpose of today’s work.B. Every minute, on the minute, for 8 minutes (4 sets of each):Odd Minutes: 4-6 Bar Muscle-Ups -OR- 5-7 Chest-to-Bar Pull-ups (pull as high as possible, and keep a tight body position) -OR- 20-30 second Chin-Over-Bar Hold (keep feet together, toes pointed, out in front)Even Minutes: 20-30 Second Heavy Front Rack Hold (2 Kettlebells)C. Complete as many rounds and reps as possible in 6 minutes of:2 Alternating Front-Racked Reverse Lunges (Barbell or KB in Goblet Hold; RX = 115/75 lb)2 Burpees4 Alternating Front-Racked Reverse Lunges4 Burpees6 Alternating Front-Racked Reverse Lunges6 Burpees8 Alternating Front-Racked Reverse Lunges8 Burpees…and so on*Score as your last completed round + any reps into the next round (ie. finishing the round of 12, then 14 Lunges into the next round should be 12+14.)

"COMPETITION"

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

"ENDURANCE"

On the Concept 2 Rower (courtesy of Chris Hinshaw):1000m easy200m moderate300m fast100m easy90 sec rest800m easy200m moderate300m fast100m easy90 sec rest600m easy200m moderate300m fast100m easy90 sec rest400m easy200m moderate300m fast100m easy90 sec rest200m easy200m moderate300m fast100m easy