Tuesday 6.21.2016

"FITNESS"

A. Four sets of:Kettlebell Swings x 12-15 reps (work heavy here, while maintaining an explosive swing)Rest 30 secondsTall Box Jump x 5 repsRest 30 secondsDouble Under Practice x 60 secondsRest 60 secondsB. Every 3 minutes, for 15 minutes (5 sets):3 Burpees150-ft Medball or Sandbag Shuttle Sprint12/9 Calorie Assault Bike Sprint

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Power Snatch x 3 reps ("Touch and go" here; no pausing between reps)*Immediately into...Tall Box Jumps x 1.1.1(rest 5-7 seconds between jumps)*Build in load over the course of the 8 setsB. Every 3 minutes, for 15 minutes (5 sets):3 Burpees150-ft Medball or Sandbag Shuttle Sprint12/9 Calorie Assault Bike Sprint

"COMPETITION"

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

"ENDURANCE"

Every 12 minutes, for 48 minutes (4 sets):Run 1600 meters @80% effort