Tuesday 7.26.2016

"FITNESS"

A. Every 90 seconds for 15 minutes (5 sets of each):Station 1 -- Back Squat x 6 reps @3011Station 2 -- Strict Pull-ups x Max Reps in 30 seconds (or Negative Only Pull-ups x 3-5 reps @41A1)B. Complete as many rounds and reps as possible in 10 minutes of:12 Wall Balls9 Toes to Bar6 Hang Power Cleans (Barbell or Dumbbell)

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Back Squat x 2 reps @80%Followed by…One set of:Back Squat x 8 reps @ 60%B. Against a 10-minute running clock, complete:50 Wall Balls (20/14 lb to 10/9 ft)35 Toes to Bar20 Power Cleans (135/95 lb)Muscle Ups x Max Reps in remaining time**Substitution here is 3 Pull-ups + 3 Ring Dips = 1 MU

"COMPETITION"

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

"ENDURANCE"

Twenty sets of:100 Meter Ski or Row SprintRest 2 minutesRest 5 minutes between sets 10 & 11