Wednesday 8.1.2018

"FITNESS"

A. Four sets of:Turkish Get Up x 1-2 reps each armRest 45 secondsBarbell Bent Over Row x 8 reps @2111Rest 45 secondsAlternating Lateral Lunge x 12 repsRest 45 secondsB. Against an 8-minute running clock, complete:1000 Meter Rowfollowed by...As many rounds and reps as possible of:8 Kettlebell Swings8 Burpees

"PERFORMANCE"

A. Every 2 minutes, for 6 minutes (3 sets):High Hang Snatch x 2 repsImmediately followed by…Every 2 minutes, for 6 minutes (3 sets):Hang Snatch x 2 repsImmediately followed by…Every 2 minutes, for 6 minutes (3 sets):2 Snatch Lift-Offs + Snatch*Build in load over all 9 sets, from approximately 60-85% of your 1-RM Snatch.*The Snatch Lift-Off is the first portion of the snatch, from the ground to the knees.B. Against an 8-minute running clock, complete:1000 Meter Rowfollowed by...As many rounds and reps as possible of:8 Hang Power Snatches (95/65 lb)8 Burpees

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)3 sets on the Assault Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets