Tuesday 7.12.2016

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1: Romanian Deadlift x 6 reps @ 3011Minute 2: Alternating Goblet Lateral Lunges x 8 repsMinute 3: Double Under Practice x 30-40 secondsB. Complete as many rounds and reps as possible in 12 minutes of:12 Kettlebell Swings9 Toes to Bar or Knees to Chest6 Dumbbell Man-Makers(Row right, row left, power clean, push press)

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):3-Position Clean(high hang, mid-thigh, and then from the floor)B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean.Every time the barbell hits the floor, perform 3 Push-Ups(Example – Perform 1 Hang Power Clean, drop the barbell, perform 3 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 3 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 3 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

"COMPETITION"

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

"ENDURANCE"

1 Minute Run1 Minute Row1 Minute Bike1 Minute Jump Rope1 Minute Farmer's Walk1 Minute Restx 5-7 rounds