Wednesday 7.6.2016

"FITNESS"

A. Three sets of:Pull-ups or Chest-to-Bar Pull-ups x 5-7 repsLateral Box Step Ups x 8 reps/legL-Sit, Tuck Sit, or Hollow Hold x 30-40 seconds (accumulated)B. Against a 2-minute running clock, complete:10 Goblet SquatsRun or Row 200 MetersDouble Unders x Max RepsRest 2 minutes between sets, and complete a total of 5 sets for max reps of Double Unders.

"PERFORMANCE"

A. Three sets of:Bar Muscle-Ups x 2-5 repsAlternating Pistols x 8-12 reps (add weight by holding a Kettbell if these are easy)L-Sit or Tuck Sit x 30-40 seconds (accumulated)B. Against a 2-minute running clock, complete:7 Hang Squat Cleans (135/95 lb)Run or Row 200 MetersDouble Unders x Max RepsRest 2 minutes between sets, and complete a total of 5 sets for max reps of Double Unders.

"COMPETITION"

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

"ENDURANCE"

On the Concept 2 Rower:1000m, 500m, 250m (40sec rest b/t reps)Rest 3min800m, 400m, 200m (40sec rest b/t reps)Rest 3min600m, 300m, 150m (40sec rest b/t reps)Rest 3min400m, 200m, 100m (40sec rest b/t reps)Rest 3min200m, 100m, 50m (40sec rest b/t reps)*Your 500m pace from rep to rep MUST get faster and faster.  And your 500m pace from round to round MUST ALSO get faster and faster.  This means the 1000m pace is the slowest and the 50m pace is the fastest.  Reset your rower after every interval.  Use a second clock to maintain your rest.