Wednesday 6.15.2016

"FITNESS"

A. Four sets of:Deadlift x 4-6 reps @31X1 (pause 1 second on the ground between each rep; reset your position before pulling)Rest 45 secondsSingle Leg Hip Bridge x 6-8 reps/leg @2011Rest 45 secondsTempo Push-ups x 8-12 reps @ 1111Rest 45 secondsB. Every minute, on the minute, for 16 minutes (4 sets):Minute 1: 9/6 Calorie Assault Bike SprintMinute 2: 12 Ball Slams (as fast as possible)Minute 3: 60 Seconds of Uneven Carry (one KB in Front Rack, one in Farmer's Hold; switch at 30 seconds)Minute 4: Rest

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets) of:Halting Clean Deadlift + Clean Pull + Power Clean + CleanBuild over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.B. Every minute, on the minute, for 16 minutes (4 sets):Minute 1: 9/6 Calorie Assault Bike SprintMinute 2: 12 Ball Slams (as fast as possible)Minute 3: 60 Seconds of Uneven Carry (one KB in Front Rack, one in Farmer's Hold; switch at 30 seconds)Minute 4: Rest

"COMPETITION"

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

"ENDURANCE"

40 Minute Run @ uncomfortable pace