Wednesday 8.22.2018

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets) of:Station 1 – Front or Goblet Squat x 4-6 reps @ 32X1Station 2 – 100-Meter Farmer’s WalkStation 3 – Front Leaning Rest on Rings x 40-60 secondsB. Against a 10-minute running clock, complete:60/45 Calorie Assault Bike*Then…As many rounds and reps as possible of:6/4 Strict Pull-ups12 Single Arm Front-Racked Walking Lunges (24/16 kg) -- switch arms at 6 reps*There is a 5-minute time cap on the Bike portion of this workout

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets) of:Front Squat x 3 reps*Sets 1-2 – 75-80%*Sets 3-4 – 80-85%*Sets 5-6 – 85% or moreB. Against a 10-minute running clock, complete:60/45 Calorie Assault Bike*Then…As many rounds and reps as possible of:6/4 Strict Pull-ups12 Single Arm Front-Racked Walking Lunges (24/16 kg) -- switch arms at 6 reps*There is a 5-minute time cap on the Bike portion of this workout

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)9min at easy/moderate pace,90sec at fast pace,Rest 3 minutes.6min at easy/moderate pace,60sec at faster pace,Rest 3 minutes.3min at easy/moderate pace,30sec at fastest pace,Rest 3 minutes.6min at easy/moderate pace,60sec at faster pace,Rest 3 minutes.9min at easy/moderate pace,90sec at fast pace,Rest 3 minutes