Wednesday 1.17.2018

"FITNESS"

A. Four sets of:Front Squat x 6-8 reps @ 20X1Rest 60 secondsStrict or Box-Assisted Pull-ups x 5-7 reps @2111Rest 60 secondsElbows to High Plank x 8-12 repsRest 60 secondsB. Complete as many rounds and reps as possible in 6 minutes of:12 Wall Balls9 Burpees

"PERFORMANCE"

A. Five sets of:Front Squat x 2-3 reps @20X1Rest 20 secondsKipping Chest-to-Bar Pull-ups x 8-12 reps as quickly as possibleRest 3 minutesB. Complete as many rounds and reps as possible in 6 minutes of:12 Wall Balls (20/14 lb)9 Burpees

"COMPETITION"

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

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1