Tuesday 8.9.2016

"FITNESS"

A. Four sets of:Romanian Deadlift x 6 reps @3011Rest 45 secondsRussian Step Up x 8 reps/legRest 45 secondsL-Seated Dumbbell Press x 10 reps @20X1Rest 45 secondsB. For time:30 Kettlebell SwingsRun 300 Meters25 Push-upsRun 600 Meters25 Push-upsRun 600 Meters30 Kettlebell Swings

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Power Clean + Front Squat + JerkBuild in load over the course of the 8 setsB. For time:20 Deadlifts (225/155 lb)Run 300 Meters20 Ring DipsRun 600 Meters20 Ring DipsRun 300 Meters20 Deadlifts (225/155 lb)

"COMPETITION"

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

"ENDURANCE"

Five sets of:2 minute Air Bike @ 70% (easy pace)Rest 60 seconds90 second Air Bike  @ 80% (moderate)Rest 60 seconds1 minute Air Bike @ 90% (hard)Rest 60 seconds