Wednesday 4.4.2018

"FITNESS"

A. Three sets of:Barbell or Dumbbell Push Press x 6-8 repsRest 45 secondsSingle Leg Hip Bridge x 8-10 reps each leg @3011Rest 45 secondsRing Rows x 10-12 reps @2111Rest 45 secondsB. Every 5 minutes, for 20 minutes (4 sets) for times:20/15 Calorie Assault Bike (MUST be completed in 2 minutes or less)12 Ball Slams18 Kettlebell Swings (24/16 kg)Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 2:35, 2:42, 2:58, 3:05 = 11:20)

"PERFORMANCE"

A. Take 15 minutes to build to today's 1-RM Push PressB. Every 5 minutes, for 20 minutes (4 sets) for times:20/15 Calorie Assault Bike (MUST be completed in 2 minutes or less)12 Pull-ups18 Kettlebell Swings (24/16 kg)Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 2:35, 2:42, 2:58, 3:05 = 11:20)

"COMPETITION"

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

"ENDURANCE"

30 Second Bike or Run @easy30 Second Bike or Run @moderate30 Second Bike or Run @fast30 Second Rest Walkx 5 roundsRest 3 minutesx 2