Wednesday 2.15.2017

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Front Squat x 5 reps* @3011 tempo*Build in load to today's heavy set of 5Station 2 – Single Arm Dumbbell Row x 8 reps each armStation 3 – Side Plank x 30 seconds each sideB. In teams of two, with partners alternating tasks, complete as many rounds and reps as possible in 15 minutes of:15/12 Calorie Row12 Goblet Squats9 Burpee Box Jump Overs

"PERFORMANCE"

A. Six sets of:Pause Front Squat x 2 reps @23X1 TempoRest 2-3 minutes between sets*Start at ~50-60% of your 1-RM Front Squat, and build to today's heaviest double at the prescribed tempo (have a partner count off for you as you pause in the bottom)B. In teams of two, with partners alternating tasks, complete as many rounds and reps as possible in 15 minutes of:15/12 Calorie Row12 Hang Squat Cleans (115/75 lb)9 Burpee Box Jump Overs (24/20")

"COMPETITION"

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

"ENDURANCE"

Every minute, on the minute, for 20 minutes:Odd Minutes: 100 Meter Ski @90%Even Minutes: 100 Meter Row @90%