Wednesday 2.10.2016

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Romanian Deadlift x 6 reps @ 3011(add weight if you make all 6 reps)Minute 2 – L-Seated Dumbbell Press x 8 reps(add weight if you make all 8 reps)Minute 3 – Side Plank x 15-20 seconds/sideB. Every minute, on the minute, for 15 minutes:Minute 1 – 7 Dumbbell Ground to OverheadMinute 2 – 15/10 Calories Assault BikeMinute 3 – 30-40 Double Unders (or 30-40 seconds of attempts)

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Snatch x 1 rep*Build over the 10 sets to today's 1-RM*Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+B. Every minute, on the minute, for 15 minutes:Minute 1 – 5 Power Snatches @ 60-70% of today’s 1RM SnatchMinute 2 – 15/10 Calories Assault BikeMinute 3 – 30-40 Double Unders

"COMPETITION"

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

"ENDURANCE"

Row 2000 meters @90%Rest 3 minutesRow 500 meters @95%Rest 3 minutesRow 1500 meters @90%Rest 3 minutesRow 500 meters @97%Rest 3 minutesRow 1000 meters @90%Rest 3 minutesRow 500 meters @100%*Goal is to show an increase of pace on each subsequent 500 meter "sprint."