Wednesday 3.1.2017

"FITNESS"

A. Three sets of:Strict Shoulder Press x 8 reps @ 2111Rest 60 secondsSupine Ring Rows x 10 reps @ 2110Rest 60 secondsPlank Hold from Elbows x 60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 4 minutes of:10 Dumbbell Push Press10 Box Jumps (24/20"-- step down)Rest 4 minutes, and when the running clock reaches 8:00…C. Complete as many rounds and reps as possible in 4 minutes of:100 Meter Run10 Burpees

"PERFORMANCE"

A. Every minute, on the minute, for 8 minutes:Strict Shoulder Press x 1 repLoads per set (by %): 50, 55, 65, 70, 75, 80, 85, 90Then rest two minutes before starting…Every 2 minutes, for 6 minutes (3 sets) of:Strict Shoulder Press x 1 rep(take this as your opportunity to build to a new 1-RM)B. Complete as many rounds and reps as possible in 4 minutes of:10 Push Press (115/75 lbs)10 Box Jumps (24/20"-- step down)Rest 4 minutes, and when the running clock reaches 8:00…C. Complete as many rounds and reps as possible in 4 minutes of:100 Meter Run10 Burpees

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run