Wednesday 1.13.2016

"FITNESS"

A. Every 2 minutes, for 10 minutes (5 sets):Push Press x 6 reps(add weight if you get all 6 reps)Then...Every 2 minutes, for 8 minutes (4 sets):Farmer's Carry x 200 feet(work as heavy as possible here)B. For max calories:3 Minutes of Assault BikeRest until the running clock reaches 4:00, and then…For max reps:2 Minutes of Dumbbell Man-makersRest until the running clock reaches 8:00, and then…For max calories:3 Minutes of Rowing*Record three scores – calories/reps/calories

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Push Press + Push Jerk + Split JerkBuild over the course of the 10 sets to today’s heavy.B. For max calories:3 Minutes of Assault BikeRest until the running clock reaches 4:00, and then…For max reps:2 Minutes of Ground to Overhead (155/105 lbs)Rest until the running clock reaches 8:00, and then…For max calories:3 Minutes of Rowing*Record three scores –calories/reps/calories

"COMPETITION"

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

"ENDURANCE"

Row 5 minutes @easy effort+Row 200 meters @80%Row 300 meters @90% (think best 2k pace here)Row 100 meters @ very easy effortx 8-10 rounds+Row 5 minutes @easy effort