Wednesday 4.12.2017

"FITNESS"

A. Every 90 seconds, for 30 minutes (5 sets of each station):Station 1 – Burpee Box Jump-Overs or Step-Overs x 8-10 repsStation 2 – Double Unders x 40-50 reps (or 40-60 seconds of Jump Rope Practice)Station 3 – Dumbbell Manmakers x 6 reps (push-up, row left, row right, power clean, push press); work heavy hereStation 4 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111 (use a 4-6" plate under the front foot)B. Three sets of:Plank or Weighted Plank x 45-60 secondsRest 30 secondsCouch Stretch x 45 seconds each legRest 30 seconds

"PERFORMANCE"

A. Every 90 seconds, for 30 minutes (5 sets of each station):Station 1 – 10 Burpee Box Jump-Overs (24″/20″)Station 2 – 10 Power Cleans (135/95 lbs)Station 3 – 50 Double UndersStation 4 – 10 Overhead Reverse Lunges (135/95 lbs)B. Three sets of:Plank or Weighted Plank x 45-60 secondsRest 30 secondsCouch Stretch x 45 seconds each legRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Row 5 minutes for Max MetersRest 5 minutesRow 4 minutes for Max MetersRest 4 minutesRow 3 minutes for Max MetersRest 3 minutesRow 2 minutes for Max MetersRest 2 minutesRow 1 minute for Max Meters