Wednesday 5.17.2017

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Russian Kettlebell Swings x 15-20 reps (go heavy here; fully extend the legs and hips on each rep)Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111Minute 3 – Wall Climbs x 2-3 repsMinute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111B. Complete as many rounds and reps as possible in 5 minutes of:10 Alternating Dumbbell Snatches10/7 Calorie Assault BikeRest 2 minutes, then...C. Complete as many rounds and reps as possible in 5 minutes of:10 Burpees10 Box Jump Overs (24/20")

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Snatch x 1.1.1(Rest 7-10 seconds between singles)Loads per set (by %): 50, 60, 65, 70, 70-75, 70-75B. Complete as many rounds and reps as possible in 5 minutes of:10 Alternating Dumbbell Snatches (50/35 lb)10/7 Calorie Assault BikeRest 2 minutes, then...C. Complete as many rounds and reps as possible in 5 minutes of:10 Burpees10 Box Jump Overs (24/20")

"COMPETITION"

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

"ENDURANCE"

Run 2 minutes easyRun 1 minute moderateRun 30 seconds hardWalk 60 secondsx  5 sets