Wednesday 1.25.2017

"FITNESS"

A. Every 6 minutes, for 30 minutes (5 sets):Run 400 Meters15 Toes to Bar or Knees to Chest12 Kettlebell Swings9 BurpeesNote times for each set, and add them for total working time (e.g., 3:28 + 3:32 + 3:30 + 3:34 + 3:36 = 17:40)

"PERFORMANCE"

A. Every 6 minutes, for 30 minutes (5 sets):Run 400 Meters15 Toes to Bar12 Power Cleans (95/65 lb)9 Burpees Over the BarbellNote times for each set, and add them for total working time (e.g., 3:28 + 3:32 + 3:30 + 3:34 + 3:36 = 17:40)

"COMPETITION"

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

"ENDURANCE"

8-10 sets of:Row 30 seconds @90%Rest 30 secondsRest 4 minutes, then…8-10 sets of:Run 30 seconds @90%Rest 30 secondsRest 4 minutes, then…8-10 sets of:Assault Bike 30 seconds @90%Rest 30 seconds