Tuesday 8.21.2018

"FITNESS"

A. For time:42 Kettlebell Swings (24/16kg)21 Hand-Release Push-ups*30 Kettlebell Swings15 Hand-Release Push-ups18 Kettlebell Swings9 Hand-Release Push-ups*These can be scaled up to Ring Push-ups, or Dips on Parallel Bars*Compare to 10.17.2017B. Every 2 minutes, for 12 minutes (3 sets of each):Station 1 – Dumbbell Z-Press x 8 reps @ 2111(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)Station 2 – Strict Toes to Bar x 8-10 reps @ 3110(if you cannot perform with straight legs, try them from a tucked position)

"PERFORMANCE"

A. Complete rounds of 15, 12 and 9 reps for time of:Power Cleans (185/135 lbs)Strict Handstand Push-Ups*Compare to 10.17.2017B. Every 2 minutes, for 12 minutes (3 sets of each):Station 1 – Dumbbell Z-Press x 8 reps @ 2111(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)Station 2 – Strict Toes to Bar x 8-10 reps @ 3110(if you cannot perform with straight legs, try them from a tucked position)

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)9min at easy/moderate pace,90sec at fast pace,Rest 3 minutes.6min at easy/moderate pace,60sec at faster pace,Rest 3 minutes.3min at easy/moderate pace,30sec at fastest pace,Rest 3 minutes.6min at easy/moderate pace,60sec at faster pace,Rest 3 minutes.9min at easy/moderate pace,90sec at fast pace,Rest 3 minutes