Wednesday 11.22.2017

*Thanksgiving Week Schedule:Wednesday - No 6:30pm ClassThursday - Open Gym 8am-10amFriday - 9am, 12pm, 4:30pm Classes OnlySaturday - 9:30am Class Only

"FITNESS"

A. Four sets of:Supine Ring Rows x 10-12 reps @2111Rest 60 secondsTurkish Get Ups x 2 reps each armRest 60 secondsL-Sit x 40-60 seconds(accumulate the time if you’re unable to maintain this position unbroken)Rest 60 secondsB. Every 2 minutes, for 16 minutes (8 sets):3 Dumbbell Manmakers7/5 Calorie Assault Bike Sprint*Record time to complete each set. Goal is to go all out on the bike, and recover (almost) fully between efforts.*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

"PERFORMANCE"

A. Four sets of:Weighted Strict Pull-Ups x 3 reps(goal is to establish a 3-RM by your fourth set)Rest 60 secondsHandstand Walk x 30-50 feet(use a partner assist or practice Wall Runs if you are just learning hand balancing)Rest 60 secondsL-Sit x 40-60 seconds(accumulate the time if you’re unable to maintain this position unbroken)Rest 60 secondsB. Every 2 minutes, for 16 minutes (8 sets):3 Dumbbell Manmakers (50/35 lb)7/5 Calorie Assault Bike Sprint*Record time to complete each set. Goal is to go all out on the bike, and recover (almost) fully between efforts.*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

"COMPETITION"

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

"ENDURANCE"

1000 Meter Easy RunRest 1 minute+500 Meter Run @mile paceRest 1 minutex 2+800 Meter Easy RunRest 1 minute+400 Meter Run @slightly faster than mile paceRest 1 minutex 2+600 Meter Easy RunRest 1 minute+300 Meter Run @a little faster than beforeRest 1 minutex 2+400m Easy RunRest 1 minute+200m Run @fastestRest 1 minutex 2****There is no additional rest between pieces here; 1 minute after each easy run and each hard run. Hard run intervals should be the same for the same distances (both 500s the same, both 400s the same, etc.) Use the Easy Run to recover.