Tuesday 8.2.2016

"FITNESS"

A. Three sets of:Front Squat x 6 reps @31X1 tempoRest 60 secondsHalf Turkish Get Ups x 4 reps/sideRest 60 secondsSingle Arm Kettlebell Row x 8 reps/arm @2011Rest 60 secondsB. Five sets of:7 Heavy Kettlebell SwingsRest until the 20 second mark, then...5 Burpees or No-pushup Burpees (as fast as possible)Rest until the 40 second mark, then...20 Second Assault Bike SprintRest 2 minutes

"PERFORMANCE"

A. Take 12-15 minutes to build to today's 1-RM Hang Clean (full squat)B. Five sets of:5 Power Cleans @ 60% of Part ARest until the 20 second mark, then...5 Burpees (as fast as possible)Rest until the 40 second mark, then...20 Second Assault Bike SprintRest 2 minutes

"COMPETITION"

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

"ENDURANCE"

Eight sets of:Row 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Run 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Assault Bike 30 seconds @90%Rest 30 seconds