Wednesday 6.13.2018

"FITNESS"

A. Three sets of:Back Squat x 6-8 reps @ 30X1Rest 60 secondsSingle Leg Hip Bridge x 8-10 reps each leg @2011Rest 60 secondsStrict Toes to Bar or Hanging Knee Raises x 8-12 reps @2110Rest 60 secondsB. Three rounds for time of:400 Meter Row or Ski20 Goblet Squats20 Jumping Lunges

"PERFORMANCE"

A. Every 2 minutes, for 14 minutes (7 sets):Back Squat*Set 1 – 5 reps @ 65-70% of 1-RM*Set 2 – 5 reps @ 70-75%*Set 3 – 3 reps @ 75-80%*Set 4 – 2 reps @ 80-85%*Set 5 – 2 reps @ 85-90%*Sets 6-7 – 2 reps @ 88-92%B. For time:100 Double-Unders10 Hang Squat Cleans (155/105 lbs)10 Alternating Front-Racked Reverse Lunges (155/105 lbs)80 Double Unders8 Hang Squat Cleans8 Alternating Front-Racked Reverse Lunges60 Double Unders6 Hang Squat Cleans6 Alternating Front-Racked Reverse Lunges

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:2 sets:.60sec at easy pace w/ 1min easy (or walk) pace.60sec at easy/moderate pace w/ 1min easy (or walk) pace.60sec at moderate pace w/ 1min easy (or walk) pace.60sec at moderate/fast pace w/ 1min easy (or walk) pace.Rest: 1min.15sec at fast pace w/ 1min easy (or walk) pace.15sec at faster pace w/ 1min easy (or walk) pace.15sec at fastest pace w/ 1min easy (or walk) pace.15sec at max effort pace w/ 1min easy (or walk)pace.Rest: 2min b/t sets.Total Bike or Run: 26min.Total Workout: 30min