Tuesday 8.23.2016

"FITNESS"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat x 3-5 repsBuild in load over the 6 sets; Goal is to find today's 5-RM.Followed by…One set of:Back Squat x Max Reps @ 90% of today's heaviest set of 5B. Every 6 minutes, for 18 minutes (3 sets) for times:Row 300/250 Meters18 Goblet Walking Lunge Steps15 Kettlebell Swings12 Hand-Release Push-ups100 Meter RunNote times for each set, and add them for total working time (e.g., 4:01 + 4:13 + 4:18 = 12:32)

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat x 2 reps @ 87-90%*(*Goal is to increase weight from 8.12.2016, if you were here for it)Followed by…One set of:Back Squat x Max Reps @ 75% of 1-RMB. Every 6 minutes, for 18 minutes (3 sets) for times:Row 300/250 Meters18 Goblet Walking Lunge Steps (24/16kg)15 Chest-to-Bar Pull-ups12 Hand-Release Push-ups45 Double UndersNote times for each set, and add them for total working time (e.g., 4:01 + 4:13 + 4:18 = 12:32)

"COMPETITION"

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

"ENDURANCE"

3 Minute Row @ 80%2 Minute Row @ 85%1 Minute Row @ 90%Rest 3 minutesx5 rounds