Wednesday 11.2.2016

"FITNESS"

A. Every minute, on the minute, for 9 minutes:Minute 1 – Good Mornings x 8-10 repsMinute 2 – KB/DB Waiter's Walk x 75 ft each armMinute 3 – Hollow Hold or Rock x 30-40 secondsB. Every minute, on the minute, for 10 minutes:Odd Minutes: 15/12/9 Calories Assault Bike (40 second cap)Even Minutes: 8 Alternating Dumbbell SnatchesRest 2 minutes, then...C. Every minute, on the minute, for 10 minutes:Odd Minutes: 15/12/9 Calorie Row or Ski (40 second cap)Even Minutes: 10 Burpees*Choose a number of calories that can be completed in around 30 seconds on the first set, then fight to keep that number for the subsequent sets 

"PERFORMANCE"

A. Every minute, on the minute, for 10 minutes:Power Snatch x 2 reps(Use the first 5 minutes to build to 80-85% of last week's heavy single, then work there for the final 5 minutes)B. Every minute, on the minute, for 10 minutes:Odd Minutes: 15/12/9* Calories Assault Bike (40 second cap)Even Minutes: 8 Alternating Dumbbell SnatchesRest 2 minutes, then...C. Every minute, on the minute, for 10 minutes:Odd Minutes: 15/12/9 Calorie Row or Ski (40 second cap)Even Minutes: 10 Burpees*Choose a number of calories that can be completed in around 30 seconds on the first set, then fight to keep that number for the subsequent sets 

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @70%Rest 30 seconds1 Minute Row @80%Rest 30 seconds1 Minute Run @90%Rest 1:30x 5 sets