Wednesday 6.28.2017

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Dual KB Front Squat x 6-8 reps @3111Minute 2 – Side Plank Left Side x 20-30 secondsMinute 3 – Double Under Practice x 60 secondsMinute 4 – Side Plank Right Side x 20-30 secondsB. Complete as many round and reps as possible in 12 minutes of:6 Strict Pull-ups12 Kettlebell Swings200 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):High Hang Clean + Hang Clean + CleanBuild over the course of the 8 sets to today’s heavy.B. Complete as many round and reps as possible in 12 minutes of:6 Power Cleans (155/105)12 Pull-ups200 Meter Run

"COMPETITION"

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

"ENDURANCE"

Run 500 Meters @2-3 seconds slower than mile paceRest 90 secondsRun 400 Meters @sameRest 75 secondsRun 300 Meters @sameRest 60 secondsRun 200 Meters @sameRest 45 secondsRun 100 Meters @sameRest 4 minutesx 3