Wednesday 12.14.2016

"FITNESS"

A. Three sets of:Deadlift x 6-8 repsRest 60 secondsSingle Arm Bench Press x 6-8 reps each armRest 60 secondsDouble Under Practice x 45-60 secondsRest 60 secondsB. In teams of three, with partners alternating whole rounds, complete as many rounds as possible in 8 minutes of:4 Burpees150 ft Shuttle Sprint (25 ft out and back, 50ft out and back)Rest 4 minutes, then...C. In teams of three, switching every 20 seconds, Assauit Bike for as many Calories as possible in 8 minutes.

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):5 Deadlifts @70-80%Rest 10-15 seconds, then...5 Tall Box Jumps (jump up, step down)*Deadlifts should be tough, but able to complete at a steady, unbroken paceB. In teams of three, with partners alternating whole rounds, complete as many rounds as possible in 8 minutes of:4 Burpees150 ft Shuttle Sprint (25 ft out and back, 50ft out and back)Rest 4 minutes, then...C. In teams of three, switching every 20 seconds, Assauit Bike for as many Calories as possible in 8 minutes.

"COMPETITION"

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

"ENDURANCE"

100 ft Farmer's Walk250 Meter Ski Erg100 ft OH Carry250 Meter Row100 ft Front Rack Carry.5 Mile Bikex 30 minutes