Wednesday 12.20.2017

"FITNESS"

A. Three sets of:Back Squat x 4-6 reps @30X1Rest 45 secondsBottom's Up KB Carry x 75ft each armRest 45 secondsDumbbell Walking Lunge x 20 stepsRest 45 secondsSingle Arm Trap-3 Raise x 8-10 reps each sideRest 45 secondsB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:10 Wall Balls10 Burpees*Challenge yourself to use a heavier Wall Ball than you might be accumstomed to here, as the sets are relatively small (and you'll have just been resting)!

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%Immediately followed by…Every three minutes, for 6 minutes (2 sets):Back Squat x 2-3 reps @ heavyB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:5 Hang Squat Cleans (155/105 lb)10 Bar-Facing Burpees

"COMPETITION"

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

"ENDURANCE"

50-40-30-20-10Row CalsSki CalsBike Cals