Tuesday 8.14.2018

"FITNESS"

A. Three sets of:Dumbbell Bench Press x 8-10 reps @ 21X1Rest 45 secondsTall Kneeling Band Pull Aparts x 12-15 reps @ 2011Rest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. Against a 4-minute running clock, complete as many reps as possible of:12/8 Calorie Assault Bike or Row400 Meter RunMax Reps of Push Press (Dumbbell or Barbell)Rest 4 minutes between sets, and complete a total of three sets for max reps of Push Presses.

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Bench Press x 5 reps*Make all sets challenging; should be very hard by set 3.*Between sets, perform 8-10 Banded Face PullsB. Against a 4-minute running clock, complete:400 Meter Run50 Double-UndersMax Reps of Push Press (115/75 lbs)Rest 4 minutes between sets, and complete a total of three sets for max reps of Push Presses.

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)4 rounds:.1:45 at moderate pace, 15sec rest.1:30 at fast pace, 30sec rest.1:15 at fast pace, 45sec rest.1min at fastest pace, 60sec rest.No add’l rest between rounds.