Wednesday 6.6.2018

"FITNESS"

A. Three sets of:Split Stance Romanian Deadlift x 6-8 reps each leg @3011Rest 45 secondsSeated Dumbbell Press x 8-10 reps @21X1Rest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. For time:20 Burpees30 Alternating Dumbbell Snatches40 Air Squats400 Meter Run40 Air Squats30 Alternating Dumbbell Snatches20 Burpees

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets):Clean Lift-Off + Power Clean + Hang Clean + JerkBuild to today's heavy single in this complex.A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees. After your lift-off, reset and perform a Power CleanB. For time:10 Power Cleans (185/125 lbs)20 Burpees30 Wall Balls (20/14 lbs)400 Meter Run30 Wall Balls20 Burpees10 Power Cleans

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:4 sets: (30sec at fast pace, 30sec at easy pace).Rest 2min.4 sets: (60sec at fast pace, 60sec at easy pace).Rest 3min..4 sets: (90sec at fast pace, 90sec at easy pace).Rest 4min.4 sets: (60sec at fast pace, 60sec at easy pace).Rest 3min.4 sets: (30sec at fast pace, 30sec at easy pace)**this can be completed on a Rower, Air Runner, Assault Bike, or Bike Erg