Wednesday 8.10.2016

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)Minute 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111Minute 3 – Hollow Hold/Rock x 30-40 secondsB. Four sets for max reps/cals of:30 Seconds of Rowing (in calories)Rest 30 Seconds30 Seconds of Burpee Box Jump Overs (24/20")Rest 30 Seconds30 Seconds of Assault BikeRest 90 seconds

"PERFORMANCE"

A. Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up(any grip of your choice – supinated, mixed or pronated are all acceptable)When the clock hits 12 minutes…Complete as many reps as possible in 3 minutes of:Strict Pull-Ups (any grip)Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes.B. Four sets for max reps/cals of:30 Seconds of Rowing (in calories)Rest 30 Seconds30 Seconds of Burpee Box Jump Overs (24/20")Rest 30 Seconds30 Seconds of Assault BikeRest 90 seconds

"COMPETITION"

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

"ENDURANCE"

Five sets of:2 minute Air Bike @ 70% (easy pace)Rest 60 seconds90 second Air Bike  @ 80% (moderate)Rest 60 seconds1 minute Air Bike @ 90% (hard)Rest 60 seconds