Wednesday 6.1.2016

"FITNESS"

A. Three sets of:Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111Rest 45 secondsDumbbell or Barbell Bench Press x 8-10 reps @ 2011Rest 45 secondsWaiter Walk x 100 feet each armRest 45 secondsPlank Hold x 40-60 secondsRest 45 secondsB. Every minute, on the minute, for 15 minutes:Minute 1 – 15 Russian Kettlebell SwingsMinute 2 – 12 Push Press(choose a weight that will challenge you in sets 4 & 5)Minute 3 – 40-50 Double-Unders (or 40 seconds of attempts)

"PERFORMANCE"

A. Take 15-20 minutes to build to today's heavy single JerkB. Every minute, on the minute, for 15 minutes:Minute 1 – 15 Russian Kettlebell SwingsMinute 2 – 12 Push Presses(choose a weight that will challenge you in sets 4 & 5)Minute 3 – 40-50 Double-Unders

"COMPETITION"

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

"ENDURANCE"

1 Minute Row1 Minute Bike1 Minute Ski Erg1 Minute Jump Rope1 Minute Run1 Minute Plank Hold1 Minute Restx 6 sets