Wednesday 3.16.2016

"FITNESS"

A. Four sets of:Back Squat x 8-10 repsRest 45 secondsSupine Ring Rows x 8-10 reps @2111Rest 45 secondsTempo Push-ups x 8-12 reps @1111Rest 45 secondsB. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:3 Push Presses6 Box Jump Overs9 Kettlebell Swings

"PERFORMANCE"

A. Every two minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat*Set 2 – 5 reps @ 55-65%*Set 3 – 3 reps @ 65-75%*Set 4 – 2 reps @ 75-85%*Set 5 – 2 reps @ 80-90%Then...Every three minutes, for 6 minutes (2 sets):Back Squat x 10 reps @ 70-75%B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:3 Push Presses (155/105)6 Box Jump Overs9 Kettlebell Swings (32/24 kg)

“COMPETITION”

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

"ENDURANCE"

50-40-30-20-10-20-30-40-50Calories on Rower or Assault BikeRest time = work time