Wednesday 5.30.2018

"FITNESS"

A. Three sets of:Half-Kneeling Landmine Press x 8-10 reps each arm @21X1Rest 45 secondsSide Plank x 30-40 seconds/sideRest 45 secondsB. Complete as many rounds and reps as possible in 4 minutes of:10 Dumbbell Push Presses10 BurpeesRest 4 minutes, and then…C. Complete as many rounds and reps as possible in 4 minutes of:10 Toes to Bar or Hanging Knee Tucks10 Box Jumps or Step-Ups

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Split Jerk*Set 1 – 3 reps @ 50-60%*Set 2 – 3 reps @ 60-70%*Set 3 – 2 reps @ 70-75%*Set 4 – 2 reps @ 75-80%*Set 5 – 1 rep @ 80-85%*Sets 6-8 – 1 rep @ 85-90%(focus on perfect footwork and mechanics)B. Complete as many rounds and reps as possible in 4 minutes of:10 Push Press (115/75 lbs)10 Burpees Over the BarbellRest 4 minutes, and then…C. Complete as many rounds and reps as possible in 4 minutes of:10 Toes to Bar10 Box Jumps (24″/20″)

"COMPETITION"

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

"ENDURANCE"

30 sec. easy bike30 sec. moderate bike30 sec. difficult bike (but could maintain for 90 seconds)1:00 active walkx5 roundsrest 5 minutesx2