Wednesday 6.27.2018

*Upcoming Holiday Week Schedule:Saturday, 6/30 - One Class Only (9:30am)Tuesday, 7/3- Last Class at 12pmWednesday 7/4 - OG at 8am OnlySaturday, 7/7 - One Class Only (9:30am)

"FITNESS"

A. Three sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111Rest 45 secondsBottom’s Up Kettlebell Carry x 75 feet each armRest 45 secondsKettlebell Good Morning (aka Goat Bag Swing) x 10 reps @ 3011Rest 45 secondsB. Three rounds for time of:24 Kettlebell Swings10/7 Calorie Assault Bike**This should be a fast-paced workout!  KB swings should be completed in no more than 2 sets per round (or unbroken, if possible.)C. (Optional) Three sets of:Single Arm Dumbbell Row x 8-10 reps each arm @2111Rest 30 secondsHollow Hold x 30-40 secondsRest 30 seconds

"PERFORMANCE"

A. Take 15 minutes to build to today's heavy single Power CleanB. Three rounds for time of:10 Power Cleans (135/95 lbs)50 Double-Unders*Compare to 4.11.2018C. (Optional) Three sets of:Single Arm Dumbbell Row x 8-10 reps each arm @2111Rest 30 secondsHollow Hold x 30-40 secondsRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:100 Double Unders (or 200 Singles)750 Meter Ski1,000 Meter Row3 Mile Air Bike