Tuesday 6.12.2018

"FITNESS"

A. Three sets of:Dumbbell Bench Press x 8-10 reps @ 2111Rest 60 secondsSide Plank Hold x 30-40 seconds each sideRest 60 secondsSupinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111Rest 60 secondsB. Complete as many rounds and reps as possible in 15 minutes of:300 Meter Run8 Strict Pull-Ups12 Strict Handstand Push-Ups or L-Seated Dumbbell PressesC. Every 90 seconds, for 6 minutes (2 sets of each):Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)Station 2 – Bottom’s Up Kettlebell Carry x 75 feet each arm

"PERFORMANCE"

A. Five sets of:Push Press x 5 repsRest 2 minutesBuild in load over the five sets to something heavy for todayB. Complete as many rounds and reps as possible in 15 minutes of:300 Meter Run8 Strict Pull-Ups12 Strict Handstand Push-UpsC. Every 90 seconds, for 6 minutes (2 sets of each):Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)Station 2 – Bottom’s Up Kettlebell Carry x 75 feet each arm

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:2 sets:.60sec at easy pace w/ 1min easy (or walk) pace.60sec at easy/moderate pace w/ 1min easy (or walk) pace.60sec at moderate pace w/ 1min easy (or walk) pace.60sec at moderate/fast pace w/ 1min easy (or walk) pace.Rest: 1min.15sec at fast pace w/ 1min easy (or walk) pace.15sec at faster pace w/ 1min easy (or walk) pace.15sec at fastest pace w/ 1min easy (or walk) pace.15sec at max effort pace w/ 1min easy (or walk)pace.Rest: 2min b/t sets.Total Bike or Run: 26min.Total Workout: 30min