Wednesday 6.22.2016

"FITNESS"

A. Three sets of:Push Press x 6-8 repsRest 45 secondsSingle Leg KB Deadlift x 8-10 reps/legRest 45 secondsRing Rows x 8-12 reps @2111Rest 45 secondsB. Complete as many rounds and reps as possible in 15 minutes of:5 Dumbbell Man-Makers100 Meter Run10 Burpees100 Meter Run

"PERFORMANCE"

A. Five sets of:Push Press w/ Pause in Dip (11X1 tempo) x 2 reps + Push Press (no pause) x 2 repsRest 2-3 minutes*Focus on staying upright and keeping weight back on the dip. Pause for 1 second in the bottom of your dip, then explode up and press. Repeat for another rep, then complete two Push Presses with no pausesB. Complete as many rounds and reps as possible in 15 minutes of:10 Ground to Overhead (135/95 lb)100 Meter Run10 Burpee Toes to Bar(perform a burpee, immediately followed by a toes to bar)100 Meter Run

"COMPETITION"

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

"ENDURANCE"

Every 12 minutes, for 48 minutes (4 sets):Run 1600 meters @80% effort