Wednesday 11.1.2017

"FITNESS"

A. Every 4 minutes, for 24 minutes (6 sets) for times:6 Dumbbell Ground to Overhead 12 Alternating Reverse Lunges w/DBs in Front Rack 300 Meter RunPlease note times for each of the six sets.B. Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side)

"PERFORMANCE"

A. Every 4 minutes, for 24 minutes (6 sets) for times:5 Hang Power Snatches (115/75 lb)10 Overhead Reverse Lunges (115/75 lb)300 Meter RunPlease note times for each of the six sets.B. Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side)

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run