Wednesday 10.17.2018

"FITNESS"

A. Three sets of:Back Squat x 6 reps @ 3011Rest 60 secondsWalking Lunges with Dumbbells x 20 steps @ 1010Rest 60 secondsSingle-Arm Trap 3 Raises x 8-10 reps @ 2111Rest 60 secondsB. In teams of three, complete as many rounds and reps as possible in 15 minutes of:15/10 Calories Assault Bike10 Ball SlamsAs soon as the Bike is available, the next teammate jumps on and starts his/her 15 cals

"PERFORMANCE"

A. Six sets of:Back Squat x 3 reps @30X1Rest 2 minutes*Start around 70%, and aim to complete your last three sets at more than 80% of your 1-RM Back SquatB. In teams of three, complete as many rounds and reps as possible in 15 minutes of:15/10 Calories Assault Bike5 Power CleansAs soon as the Bike is available, the next teammate jumps on and starts his/her 15 cals*Power Cleans should be completed either unbroken, or with little to no rest between reps.*Recommended Loading -- Males: 155-185 lb; Females: 105-125 lb

"COMPETITION"

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

"ENDURANCE"

1k Row @85-90%Rest 3 minutesx 5 rounds -- goal is consistent times for each