Wednesday 1.27.2016

"FITNESS"

A. Every 90 seconds, for 12 minutes (4 sets of each):Station 1 – Deadlift x 6-8 repsStation 2 – Tall Box Jumps x 6 reps(jump up, step down; challenge yourself here, while keeping safety a priority!)B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:15/12 Calories of Rowing15/12 Hand-Release Push-upsAs soon as the Concept 2 is available, the next teammate jumps on and starts his/her 15 cals

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):3-Stop Halting Clean Deadlift + Hang Clean(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh – then stand fully, descend to mid-thigh and perform 1 hang clean)Build over the course of the eight sets.B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:15/12 Calories of Rowing15/12 Hand-Release Push-upsAs soon as the Concept 2 is available, the next teammate jumps on and starts his/her 15 cals

"COMPETITION"

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):Ski 400 MetersRow 400 Meters*Goal is same time for every set; Think 80-85% output.