Wednesday 11.16.2016

"FITNESS"

A. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – Push Press x 6 repsMinute 2 – Turkish Get Ups x 2 reps (1 each arm -- slow and controlled)Minute 3 – Heavy D-Ball or Sandbag Carry (at Chest) x Max Distance in 45 seconds Minute 4 – RestB. Three rounds for time of:Run 400 Meters21 Kettlebell Swings12 Box Jump Overs (or Step-Overs)

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Split Jerk*Set 1 – 3 reps @ 50-60%*Set 2 – 3 reps @ 60-70%*Set 3 – 2 reps @ 70-75%*Set 4 – 2 reps @ 75-80%*Set 5 – 1 rep @ 80-85%*Sets 6-10 – 1 rep @ 85+Build in load over the course of the 10 sets to today's heavy singleB. Three rounds for time of:Run 400 Meters21 Kettlebell Swings (24/16 kg)12 Box Jump Overs (24/20")

"COMPETITION"

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

"ENDURANCE"

40 Minute AMRAP:20 Calorie Row20 Calorie Bike20 Calorie Ski