Wednesday 3.28.2018

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @3011Rest 60 secondsWaiter's Squats x 5-6 reps each side @3011Rest 60 secondsSide Plank x 30-40 seconds each sideRest 60 secondsB. Complete as many rounds and reps as possible in 10 minutes of:5 Dumbbell Complexes100 Meter Run*DB Complex = Push-up, Row Left, Row Right, Power Clean, Push Press

"PERFORMANCE"

A. Five sets of:3-Position Clean(high hang, above the knee, then 2″ Below the Knee – pause for 2 seconds in each position before you clean the weight)Rest 2-3 minutes between setsB. Complete as many rounds and reps as possible in 10 minutes of:1 Deadlift1 Hang Power Clean1 Front Squat1 Push Press*You must Run 100 Meters any time the weight settles on the ground. RX Loading: Men=115 lbs, Women=75 lbs

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @75%Rest 1 minute1 Minute Row @85%Rest 1 minute1 Minute Run @95%Rest 3 minutesx 4-5 rounds