Tuesday 9.27.2016

"FITNESS"

A. Three sets of:Dumbbell or Barbell Push Press x 6-8 repsRest 45 secondsSingle Leg Deadlift x 4-6 reps each legRest 45 secondsHollow Holds/Rocks x 20-40 secondsRest 45 secondsB. Every minute, on the minute for 16 minutes:Minute 1 – 10 BurpeesMinute 2 – 30 Second Row or Ski @high effortMinute 3 – 8 Tall Box Jumps (you pick the height; jump up and step down)Minute 4 – 30 Second Assault Bike @high effort

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Push Press x 3-5 repsGoal is to establish today’s 5-RM.B. Every minute, on the minute, for 16 minutes:Even minutes – 10 BurpeesOdd minutes – 5 Power Cleans(use the heaviest weight you believe you can successfully handle – note weight used)

"COMPETITION"

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

"ENDURANCE"

At Uncomfortable Pace:4 Minute Bike4 Minute Ski4 Minute Run w/Weight VestRest 2 minutes3 Minute Bike3 Minute Ski3 Minute Run w/weight vestRest 2 minutes2 Minute Bike2 Minute Ski2 Minute Run w/weight vest