Tuesday 9.4.2018

"FITNESS"

A. Three sets of:Barbell or Dumbbell Push Press x 6-8 reps @2111Rest 30 secondsSingle-Arm Dumbbell Row x 8-10 reps each arm @ 2111Rest 30 secondsAlternating Lateral Lunge x 12-16 rep @ 2011Rest 30 secondsHollow Hold x 30-40 seconds (accumulated)Rest 30 secondsB. Against a 90-second running clock, complete:Row 250/200 MetersBurpees x Max RepsRest 90 seconds between sets, and complete a total of 5 sets for max reps of Burpees

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Split Jerk*Set 1 – 3 reps @ 50-60%*Set 2 – 3 reps @ 60-70%*Set 3 – 2 reps @ 70-75%*Set 4 – 2 reps @ 75-80%*Set 5 – 1 rep @ 80-85%*Sets 6-8 – 1 rep @ 85-90%(focus on perfect footwork and mechanics)B. Against a 90-second running clock, complete:Row 250/200 MetersBurpees x Max RepsRest 90 seconds between sets, and complete a total of 5 sets for max reps of BurpeesC (Optional Accessory Work):Two or Three sets of:Single Arm Dumbbell Row x 8-10 reps/side @2111Rest 30 secondsHollow Hold x 30-40 secondsRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Three sets of:1000 Meter Row1000 Meter Ski Erg800 Meter RunRest 4 minutes between sets