Wednesday 8.15.2018

"FITNESS"

A. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – Kettlebell Swings x 12-15 repsMinute 2 – Russian Step-Ups x 10 reps on Right LegMinute 3 – Russian Step-Ups x 10 reps on Left LegMinute 4 – Supine Ring Rows x 8-10 reps @2111Minute 5 – Side Plank x 20 seconds each sideB. Every 3 minutes, for 15 minutes (5 sets) for times:5 Ball Slams5 Burpees150 Meter Row

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Hang Clean + CleanBuild over the course of the 10 sets to today’s heavy complex.B. Every 3 minutes, for 15 minutes (5 sets) for times:5 Ball Slams (30/20 lb)5 Burpees150 Meter Row

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)4 rounds:.1:45 at moderate pace, 15sec rest.1:30 at fast pace, 30sec rest.1:15 at fast pace, 45sec rest.1min at fastest pace, 60sec rest.No add’l rest between rounds.