Wednesday 8.24.2016

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Good Mornings or Goat Baggers x 8-10 reps @3011Minute 2 – Alternating Box Step Ups x 6-8 reps/leg (hug a Medball or Sandbag here)Minute 3 – KB/DB Waiter's Walk x 80-100 ft/armMinute 4 – Rest (in the time remaining after completing your carries)B. In teams of three, complete as many rounds and reps as possible in 15 minutes of:15/12 Calories Assault Bike10 Heavy Medball or Sandbag Over-the-ShouldersAs soon as the Assault Bike is available, the next teammate jumps on and starts his/her 15 cals.C. (Time permitting) Accumulate 3-5 minutes in a Plank from the Elbows or Plank on Rings

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets):Power Snatch + Overhead Squat + Hang (Squat) SnatchBuild in load over the course of the 8 setsB. In teams of three, complete as many rounds and reps as possible in 15 minutes of:15/12 Calories Assault Bike10 Heavy Medball or Sandbag Over-the-ShouldersAs soon as the Assault Bike is available, the next teammate jumps on and starts his/her 15 cals.C. (Time permitting) Accumulate 3-5 minutes in a Plank from the Elbows or Plank on Rings

"COMPETITION"

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

"ENDURANCE"

3 Minute Row @ 80%2 Minute Row @ 85%1 Minute Row @ 90%Rest 3 minutesx5 rounds