Wednesday 4.13.2016

Our In-House Competition is THIS SATURDAY (April 16th)!  If you are on the fence about signing up, we HIGHLY recommend that you reach out to us, and we will help you find a partner!  If you are ready to register, fill out the form here, and be sure to RSVP on Facebook!

"FITNESS"

A. Four sets of:Pull-Ups x 4-6 reps @ 2110 (add weight if these are easy; alternatively, these can be scaled to 3-5 Negative-Only Pull-ups @41A1)Rest 45 secondsDumbbell Bench Press x 8-10 repsRest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. In teams of two, with one person working at a time, complete four sets for max reps of:2 Minutes of Ball SlamsRest 30 seconds2 Minutes of Box JumpsRest 30 seconds2 Minutes of Rowing (for calories)Rest 30 seconds

"PERFORMANCE"

A. Four sets of:Weight Pull-Ups x 1-2 repsRest 30 secondsStrict Pull-Ups x Max repsRest 3 minutesB. In teams of two, with one person working at a time, complete four sets for max reps of:2 Minutes of Ball SlamsRest 30 seconds2 Minutes of Box Jumps (24/20")Rest 30 seconds2 Minutes of Rowing (for calories)Rest 30 seconds

“COMPETITION”

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

"ENDURANCE"

400 Meters @ moderate200 Meters  @ easy200 Meters @ hardRest 2 minutesx5*Run, Row, or Ski