Wednesday 8.17.2016

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 30 minutes (6 sets of each):Minute 1 – 1 Turkish Get-Up w/ each armMinute 2 – 15/12/9 Calories RowingMinute 3 – 40 Double Unders (or 30-40 seconds of Double Under practice)Minute 4 – 15 Kettlebell SwingsMinute 5 – 12/9/6 Calories Assault Bike*For the Rowing and Assault Bike pieces, pick a number of calories and stick with it for all 6 sets; your first time around should be comfortably completed in 30 seconds or less.*If you cannot use the same KB for both the TGU and the Swings, grab a Dumbbell for the TGUs (please do not take two KBs)B. Accumulate two minutes in each of the following positions:Couch Stretch (Left Leg)Couch Stretch (Right Leg)Pigeon Stretch (Left Leg Forward)Pigeon Stretch (Right Leg Forward)

"COMPETITION"

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

"ENDURANCE"

Every 3 minutes, for 30 minutes (10 sets):Row 30 seconds @ max effortStay on the rower and row easy between each effort