Tuesday 6.28.2016

*We have a lot going on this summer, in and out of the gym. Be sure to check out our Facebook Page for all of our upcoming events!

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – Romanian Deadlift x 6 reps @ 3011Minute 2 – Dual Dumbbell or Kettlebell Overhead Hold x 20-30 seconds (heavy)Minute 3 – V-Ups x 8-12 repsB. In teams of three, complete 5 rounds each of:7 Dumbbell Ground to Overhead7 Burpees to 6"100 Meter Row Sprint(Time cap: 25 minutes)*This workout will be completed in a "follow-the-leader" fashion: Partner 1 will complete 7 Ground to Overhead, then Partner 2 will do the same, followed by Partner 3. Once Partner 3 has completed their DB G2OH, Partner 1 will complete his/her Burpees, followed by Partner 2, and so on. This will continue until the entire group has gone through each station 5 times, or when the 25 minute clock expires.

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Power Clean + Split Jerk*Pause for 2-3 seconds in the receiving postition of the Jerk before recovering*Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85B. In teams of three, complete 5 rounds each of:7 Dumbbell Ground to Overhead7 Burpees to 6"100 Meter Row Sprint(Time cap: 25 minutes)*This workout will be completed in a "follow-the-leader" fashion: Partner 1 will complete 7 Ground to Overhead, then Partner 2 will do the same, followed by Partner 3. Once Partner 3 has completed their DB G2OH, Partner 1 will complete his/her Burpees, followed by Partner 2, and so on. This will continue until the entire group has gone through each station 5 times, or when the 25 minute clock expires.

"COMPETITION"

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

"ENDURANCE"

200 Meter Run w/Medball or Sandbag200 Meter Run @moderate pace (no object)50 Meter Sprint50 Meter Recovery Walkx 8 sets