Wednesday 1.18.2017

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 – Kettlebell Suitcase Deadlift x 5 reps + 75-ft Suitcase Carry Left ArmMinute 2 – 5 Broad Jumps (for max distance)Minute 3 – Kettlebell Suitcase Deadlift x 5 reps + 75-ft Suitcase Carry Right ArmMinute 4 – 30 Second Hollow Hold/RockB. Against a 60-second running clock, complete:6 Ball Slams4 BurpeesAssault Bike for Max Calories in remaining timeRest 2 minutes between sets, and complete a total of 5 sets for max Calories.

"PERFORMANCE"

A. Against a 12-minute running clock:From 0:00-4:00:Build quickly to 70-80% of your 1-RM Hang Power CleanFrom 4:00-12:00Every minute, on the minute, for 8 minutes:Hang Power Clean x 2 reps @70-80% of 1-RMB. Against a 60-second running clock, complete:6 Deadlifts (275/185 lb)4 Burpees over the BarbellAssault Bike for Max Calories in remaining timeRest 2 minutes between sets, and complete a total of 5 sets for max Calories.

"COMPETITION"

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

"ENDURANCE"

For max calories in 30 minutes:90 Seconds Assault Bike30 Seconds Rest